Standing Straight Leg Side Raise Crunches

Let others know!

Standing Straight Leg Side Raise Crunches

Standing Straight Leg Side Raise Crunches (also known as standing side jack knife and side abs leg lift) is a functional and effective standing abs exercise for targeting the obliques.

This pilates inspired abs exercise works many more muscles than just the abs. Your abductors, glutes, quadriceps and shoulders work pretty decently as well. Many of them are important for a stability and a proper gait. Plus this exercise challenges your balance as well.

Standing Straight Leg Side Raise Crunches is a great exercise for everyone who wants to be more efficient with their movements. And also for everyone who wants to intensify their workouts. As this ab exercise is performed in a standing up position, it’s more intense which helps to burn more calories than crunching on the floor ever would.

Runners, fighters, dancers and anyone else looking for a functional and toned core will benefit from this bodyweight abs exercise.

STANDING STRAIGHT LEG SIDE RAISE CRUNCHES VIDEO DEMONSTRATION

BENEFITS:

  • No strain on the neck and less strain on the lower back.
  • No equipment needed. You can do it anytime, anywhere.
  • As all standing ab exercises, this too burns more calories than other ab exercises done lying on the floor.
  • Promotes development of functional body – improves gait, balance, and stability.
  • Improves strength and endurance of abductors, glutes, quadriceps and shoulders.

HOW TO DO STANDING STRAIGHT LEG SIDE RAISE CRUNCHES:

Standing Straight Leg Side Raise Crunches Step 1

Stand tall with your feet about shoulder-width apart. Turn your toes slightly outwards. Raise your arms straight to the side in a line with the shoulders.

Shift your bodyweight on your left leg and keep the knee soft. Draw the navel in and engage the abs. This will be your starting position.

Standing Straight Leg Side Raise Crunches Step 2

To begin the exercise lift your right leg up to the right side as high as possible. Simultaneously crunch your upper body to the right side without leaning to the opposite side. Squeeze your obliques and pause for a brief moment in the crunched position. Exhale during this part of the movement.

Standing Straight Leg Side Raise Crunches Step 3

Then lower the right leg back down and return to the starting position. Inhale on the way back.

Repeat the movement for the desired count of repetitions or until your muscles fatigue.

TIPS:

  • To activate more oblique muscles perform slow and controlled movements. And really squeeze your obliques when crunching.
  • To use this exercise for a cardio, perform reps faster to raise your heart rate up.
  • To inrcrease the resistance use ankle weights. Or take a dumbbell/kettlebell/plate in the opposite arm and hold at your side.
  • Raise your leg only as high as you can without leaning to the opposite side.
  • When raising the leg up, you can engage different muscles by changing the direction of the toe. The more toe is pointing up, the more quadriceps works and less hips. When toe is pointing down, the more hips engage. I recommend pointing the toe straight forward to hit the both worlds.
About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.