Seated Alternate Crunch

A rotational core exercise targeting the abdominals and obliques. The seated position forces a strict contraction by isolating the upper body.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Sit on the edge of a bench. Lean back slightly and grip the edges for support. Lift your feet off the floor.

Instructions

1. Bring one knee toward your chest while rotating the opposite shoulder toward it.
2. Return and alternate sides in a cycling motion.
3. Focus on the crunch and twist.
4. Maintain a braced core.
5. Keep the movement fluid.

Common Mistakes

1. Rounding the back.
2. Moving only the legs.
3. Pulling on the neck if hands are behind the head.

Alternative Exercises

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Weighted Crunch

Intermediate / Dumbbells / Abs / core

A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.

Vertical Leg Raise

Intermediate / Captain's Chair / Abs / core

A powerful lower-abdominal exercise. Lifting the legs vertically targets the lower rectus abdominis and hip flexors while building core endurance.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.