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Exercise 0469 · REF mWppALS

Groin Crunch exercise animation

Groin Crunch

Category
Waist
Equipment
Body Weight
Target
Abs

Bringing the knees out and in toward the chest during a crunch brings the hip flexors and inner thighs into what's normally a straight-line ab movement, similar to a frog crunch but with more dynamic knee movement. It's a variation worth rotating in rather than a primary ab exercise.

How to Do the Groin Crunch

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Groin Crunch primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Inner Thighs.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Groin Crunch work?
The Groin Crunch primarily targets the abs, with the hip flexors and inner thighs assisting.
What equipment do I need for the Groin Crunch?
The Groin Crunch is done with no equipment — just body weight.
What's a good alternative to the Groin Crunch?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.