Cross-Body Crunch
How to do the Cross-Body Crunch
- 1
Lie flat on your back and bend your knees about 60 degrees.
- 2
Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
- 3
Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- 4
Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- 5
Continue alternating in this manner until all prescribed repetitions are done.
How to program the Cross-Body Crunch
Sets and reps
As a compound movement, the Cross-Body Crunch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cross-Body Crunch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cross-Body Crunch into a plan
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Frequently asked questions
What muscles does the Cross-Body Crunch work?
The Cross-Body Crunch primarily targets the Abdominals.
What equipment do I need for the Cross-Body Crunch?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Cross-Body Crunch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
