Seated Crunch

Setup

1. 01Adjust the seat so the pivot of the machine lines up with your lower ribs or navel.
2. 02Sit down, hook your feet under the foot pads, and grip the handles.
3. 03Set a load you can crunch smoothly for the target reps.
4. 04Sit tall with your back against the pad before the first rep.

Execution

1. 01Exhale and crunch your ribs down toward your pelvis against the resistance.
2. 02Round the upper back deliberately rather than hinging at the hips.
3. 03Pause at full flexion with the abs squeezed hard.
4. 04Return under control until the trunk is nearly upright without letting the stack rest.

Checkpoints

• -Movement comes from spinal flexion, not hip flexion.
• -The stack stays under tension between reps.
• -Hands hold the handles without pulling the weight with the arms.
• -Breath is exhaled fully at the bottom of each crunch.

Common mistakes

• -Pulling the handles down with the arms instead of crunching.
• -Hinging at the hips so the abs never shorten.
• -Using a load that forces a fast, partial range.
• -Letting the weight slam and losing tension at the top.