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Opposite Arm to Leg Crunch Drag to rotate
Core & Abs

How to do Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

Difficulty
Intermediate
Equipment
None or Yoga Mat
Sets & reps
3 sets of 10 reps per side

Target muscles

  • Rectus Abdominis
  • Obliques
  • Hip Flexors

Also works

  • Transverse Abdominis
  • Erector Spinae (for stabilization)
PrimarySecondary
Technique

Step-by-step instructions

  1. Lie on your back with knees bent at 90 degrees and shins parallel to the floor (tabletop position).
  2. Extend your arms towards the ceiling.
  3. Engage your core, pressing your lower back into the mat.
  4. Simultaneously extend your right arm behind your head and your left leg straight out, hovering above the floor.
  5. Return to the starting position and repeat with the opposite arm and leg (left arm, right leg).
  6. Focus on controlled movements and keeping your core tight.

Common mistakes

  • Arching the lower back.
  • Moving too quickly and using momentum.
  • Not fully extending the arm and leg.
  • Holding your breath.

Benefits

  • Strengthens the entire core.
  • Improves coordination and balance.
  • Enhances spinal stability.

Dynamic Core Work: Opposite Arm to Leg Crunch

Also known as a 'dead bug' variation or 'bird dog crunch' if on all fours, this crunch targets the abs and obliques while improving coordination and stability.

Keep going

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Train Opposite Arm to Leg Crunch in 3D