Full body
Squat to Cross Crunch
A squat, then a standing crunch where one knee comes up to meet the opposite elbow. Legs, abs and cardio in one move, with no jumping and no floor work.
- Works
- Quads, glutes, obliques, core, hip flexors
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart, fingertips lightly at the sides of your head and elbows wide.
- 2Squat down, hips back and chest up, then stand back up.
- 3As you stand, lift one knee up and across your body and twist so the opposite elbow comes down to meet it.
- 4Set the foot down, squat again, and crunch to the other side. Keep alternating.
Cues
- Knee and elbow meet in the middle.
- Breathe out as you crunch.
- Fingertips light, don't pull on your neck.
Common mistakes
- Pulling on your head. Your fingertips just rest there. Let your abs do the crunch.
- Just lifting the knee. Turn your ribs toward the knee and squeeze your side, so it's a crunch and not a march.
- Rushing the squat. Sit all the way into each squat, chest up and knees in line with your toes, before you crunch.
Easier
Squat only halfway, and lift your knee as high as feels steady. Your elbow doesn't have to touch.
Harder
Hold the crunch for 1 second on each side, or squat lower and pick up the pace.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Do standing crunches work your abs?
Yes. Pulling your knee and opposite elbow together works your abs and obliques without getting down on the floor. Make each one a real crunch, not just a knee lift.
