Exercise
Knee Touch Crunch
The Knee Touch Crunch is a controlled core exercise that targets the abdominal muscles while adding a subtle rotational and coordination element.
Knee Touch Crunch
The Knee Touch Crunch is performed lying on your back with your knees bent, alternating between lifting your upper body and reaching one elbow toward the opposite knee. The movement combines a traditional crunch with a cross-body reach, increasing engagement of the core while keeping the exercise accessible for most fitness levels.
Throughout the exercise, the lower back stays in contact with the floor as the abs initiate the movement. The focus is on slow, deliberate contractions rather than momentum, ensuring constant tension through the midsection. Breathing remains controlled, with an exhale during the crunch phase to reinforce core activation.
This exercise is effective for building abdominal strength, improving core endurance, and enhancing coordination between the upper and lower body. Knee Touch Crunches are commonly used in core workouts, warm-ups, and conditioning circuits as a low-impact option that reinforces proper crunch mechanics while still providing a meaningful training stimulus.
How to Perform the Knee Touch Crunch
- Lie flat on your back with your legs extended and your arms at your sides, palms facing down.
- Bend your knees at a 90-degree angle so your feet are flat on the floor and place your fingertips lightly behind your ears, keeping your elbows wide.
- Engage your core muscles by drawing your navel toward your spine while maintaining a natural curve in your lower back.
- Exhale as you curl your upper body off the floor, lifting your shoulder blades a few inches while keeping your lower back pressed into the ground.
- As you crunch upward, simultaneously lift one knee toward your chest while extending the other leg at about a 45-degree angle.
- Rotate your torso slightly to bring the opposite elbow toward the raised knee, aiming to touch or come close to touching them together.
- Inhale as you lower your upper body and return your legs to the starting position with both feet flat on the floor.
- Repeat the movement with the opposite knee and elbow, alternating sides with each repetition while maintaining controlled breathing throughout.
Important information
- Keep your neck neutral by creating space between your chin and chest—look at the ceiling during setup and at a 45-degree angle when crunching up.
- Focus on using your abdominal muscles to initiate the movement rather than pulling with your hands or neck.
- Maintain contact between your lower back and the floor throughout the exercise to protect your spine.
- If you experience any neck strain, try placing your tongue on the roof of your mouth or supporting your head with a small towel.
FAQ - Knee Touch Crunch
The Knee Touch Crunch primarily targets the rectus abdominis (six-pack muscles), while also engaging the obliques and transverse abdominis. This comprehensive activation makes it an efficient exercise for developing the entire abdominal region.
Yes, the Knee Touch Crunch is generally safer for those with lower back concerns compared to traditional crunches because the bent knee position helps maintain natural spine curvature. However, maintain contact between your lower back and the floor throughout the movement, and stop if you experience any pain.
Increase difficulty by extending the duration of each repetition, adding a brief pause at the top of the movement, or incorporating resistance with a medicine ball or weight plate held against your chest. You can also perform the exercise on an unstable surface like a BOSU ball to engage more stabilizing muscles.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Include Knee Touch Crunches 2-3 times per week with at least 24-48 hours of recovery between sessions for optimal results. Start with 2-3 sets of 12-15 repetitions, gradually increasing volume as your core strength and endurance improve.
Knee Touch Crunch
Exercise Details
Primary Muscles
Muscle Groups
Mechanic
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
