Groin Crunch
Built around pure bodyweight leverage, Groin Crunch works as a standalone core block and builds bracing strength that carries over.
How to do Groin Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Groin Crunch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Groin Crunch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Groin Crunch
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Groin Crunch — Frequently Asked Questions
How do you do the Groin Crunch?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Groin Crunch work?
The Groin Crunch primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Groin Crunch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Groin Crunch good for beginners?
Yes. The Groin Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Groin Crunch?
Try the Band Lying Straight Leg Raise, Cable Side Bend Crunch (bosu Ball) or the Barbell Press Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
