Knee Touch Crunch

Setup

1. 01Lie on your back on a mat with knees bent about 90 degrees.
2. 02Plant both feet flat on the floor about hip width apart.
3. 03Extend your arms along your sides with hands resting on your thighs.
4. 04Press your lower back gently into the mat before the first rep.

Execution

1. 01Exhale and curl the shoulders and upper back off the floor.
2. 02Slide your hands up your thighs until your fingers touch your knees.
3. 03Pause briefly at the top with the abs fully contracted.
4. 04Lower back down under control until the shoulder blades touch the mat.

Checkpoints

• -Fingers actually reach the kneecaps on every rep.
• -Lower back stays in contact with the mat throughout.
• -Chin stays off the chest with a fist of space under it.
• -The movement comes from the trunk, not from yanking the arms.

Common mistakes

• -Pulling with the neck instead of curling the trunk.
• -Using momentum to swing up rather than a controlled curl.
• -Lifting so high that the hip flexors take over.
• -Letting the feet slide or lift off the floor.