Vertical Leg Crunch Guide: How to Master Vertical Leg Crunches

A vertical leg crunch is an abdominal exercise in which you position your legs vertically, or perpendicular to the floor, throughout the abs workout. Vertical leg crunches are one of the most effective bodyweight crunch exercises for building a strong core. They're a total-body workout designed to build strength, define muscles, and help you reach your fitness goals.

To perform a vertical leg crunch, get into a sit-up position and raise your legs until they're in a straight line perpendicular to the floor. Place your hands behind your head, squeeze your abs to engage your core, and raise your shoulder blades off the floor. Slowly lower yourself back to the starting position before repeating the exercise.

There are several notable benefits to practicing vertical leg crunches.

1. 1. Vertical leg crunches work several muscle groups at once. Traditional crunches tend to focus only on your rectus abdominis—the muscle group responsible for six-pack abs. However, vertical leg crunches work muscles in your upper body and lower body, including the abdominal muscles, glutes, hip flexors, and hamstrings.
2. 2. Vertical leg crunches tone both your upper and lower abs. By holding your legs in the air, the crunch movement activates your upper abs and lower abs to a greater extent than a regular crunch.
3. 3. Vertical leg crunches are a convenient home workout. As long as you have a comfortable surface to work on—like a carpet or yoga mat—vertical leg crunches can be performed during your workout routine at home. This core exercise requires no equipment or supervision from a personal trainer, making it an easy addition to any workout plan.

Before you practice vertical leg crunches, consider these workout tips.

1. 1. Always stretch before working out. Be sure to stretch your glutes and hamstrings before working out. Roll out your shoulder blades to help loosen the muscles in your neck and upper back. Staying loose and limber will help you avoid injury.
2. 2. Modify the workout by bending your knees. If holding your legs in a vertical position places too much strain on your abs or lower back, bend your knees at a 90-degree angle instead.
3. 3. Engage your core, not your neck. A common mistake made during crunches is straining your neck during the upward movement of the crunch. Keep your hands behind your head, and instead of lifting your head with your arms, squeeze your abs to crunch forward.

For vertical crunches, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Lie face-up on an exercise mat with your feet flat on the floor. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Place both of your hands on the back of your head without interlocking your fingers. Your spine and pelvis should be in a neutral position. Your ribs should be down and your pelvis should be slightly tucked. Engage your core.
3. 3. Lift your feet off the ground to bring your knees towards your chest. Straighten your legs. Your knees should be slightly bent and directly over your hips. All repetitions should begin from this starting position.
4. 4. Begin the upward movement by squeezing your abs. Curl your shoulders off the floor while squeezing your abs.
5. 5. Pause at the top of the movement.
6. 6. Slowly lower to the starting position while maintaining tension on your abs. Repeat for the desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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