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How to Do Crunch Kick Exercises: A Beginner’s Guide

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Crunch kicks are a popular exercise that targets the abdominals and hip flexors. They are a versatile exercise that can be done with little to no equipment, making them an ideal exercise for those looking to strengthen their core and define their midsection. Whether you are a beginner or an experienced fitness enthusiast, incorporating crunch kicks into your routine can help you achieve your fitness goals.

The goal of this article is to provide a detailed guide on proper crunch kick technique, variations, and programming. We will cover everything from the basic crunch kick to more advanced variations, ensuring that you have a comprehensive understanding of the exercise.

We will also provide programming suggestions, so you can incorporate crunch kicks into your routine in a way that works for you. By the end of this article, you will have the tools you need to perform crunch kicks with proper form and see results.

Anatomy of a Perfect Crunch Kick

Muscle Activation

Crunch kicks are an effective exercise that engage several muscle groups in the core, including the rectus abdominis, obliques, transverse abdominis, and hip flexors.

The rectus abdominis is the muscle responsible for the “six-pack” appearance and is engaged during the crunch phase of the exercise. The obliques are located on the sides of the abdomen and help with twisting and rotation movements. The transverse abdominis is a deep muscle that helps with core stability and compression of the abdominal contents. The hip flexors are located in the front of the hip and are responsible for lifting the leg during the kick phase of the exercise.

Proper activation of these muscle groups is essential for strong core stability and efficient movement patterns.

Step-by-Step Technique

To perform a perfect crunch kick, follow these step-by-step instructions:

  1. Starting position: lie on your back with your knees bent, feet flat on the ground, and lower back pressed into the ground. You can place your hands behind your head for support, but avoid pulling on your neck during the exercise.
  2. Crunch phase: engage your core to lift your upper body off the ground, maintaining a neutral spine and chin tucked. Avoid straining your neck during this movement.
  3. Kick phase: extend one leg straight out, keeping it engaged but avoiding locking the knee. Keep your core engaged throughout the movement to avoid arching your back.
  4. Return phase: slowly lower your upper body and bent leg back to the starting position, controlled throughout. Repeat the exercise with the other leg.

It is important to maintain proper form throughout the exercise, including engaging your core, avoiding neck strain, and controlling your movement.

Common Mistakes and Corrections

Some common mistakes when performing crunch kicks include arching the back, straining the neck, or using momentum instead of core engagement. To ensure optimal technique, follow these tips:

  • Avoid pulling on your neck during the crunch phase by keeping your chin tucked and your hands gently supporting your head.
  • Engage your core throughout the exercise to avoid arching your back or using momentum to complete the movement.
  • Avoid locking your knee during the kick phase by keeping your leg engaged but not fully extended.
  • Work with a personal trainer or fitness professional to ensure proper form and avoid injury.

By maintaining good form and focusing on the mind-muscle connection, you can effectively target your abdominal muscles and core muscles with crunch kicks.

Tailoring Your Crunch Kicks

Variations for Different Levels

If you’re new to crunch kicks, start with knee crunch kicks or modified crunch kicks with your hands on your thighs. These variations will help you get comfortable with the basic crunch kick movement and build your core strength.

For intermediate level, try double leg extensions or weighted crunch kicks with light weights. These variations will add more challenge to the basic crunch kick and help you progress towards more advanced variations.

For advanced level, try scissors kicks or V-ups with a crunch. These variations require a high level of core strength and control, so make sure you have mastered the basic and intermediate variations before attempting them.

When incorporating more challenging variations, it’s important to have a progression plan. Start with a variation that is challenging but still doable, and gradually increase the difficulty as your strength and control improve.

Adding Intensity and Spice

To increase the intensity of your crunch kicks, you can try increasing the reps or sets, shortening the rest periods, adding ankle weights, or performing on an incline. Combining crunch kicks with other core exercises can also give you a comprehensive workout.

Remember to listen to your body and avoid overuse injuries. If you feel pain or discomfort, take a break or modify the exercise. With consistent practice and gradual progression, you can achieve your goals of improving your core strength, losing weight, and adding spice to your workout routine.

Beyond the Crunch Kick: A Balanced Core Routine

Core Strength Beyond the Abs

While crunch kicks are a great way to strengthen your abs, it’s important to remember that a strong core involves more than just your abdominal muscles. Incorporating exercises that target your lower back, obliques, and hip flexors can improve your overall core stability and function.

Consider adding exercises like planks, side planks, Russian twists, and bird dogs to your routine. These exercises can help you build a well-rounded core routine that targets multiple muscle groups.

It’s important to incorporate a variety of exercises for a well-rounded core routine. Personal trainers can help you create a routine that’s tailored to your individual needs and goals.

Programming for Results

To see results from your core routine, it’s important to program your workouts effectively. Here are some sample workout plans incorporating crunch kicks and other core exercises for different fitness levels and goals:


  • Crunch kicks: 2 sets of 10 reps
  • Plank: 2 sets of 30 seconds
  • Side plank: 2 sets of 30 seconds (each side)
  • Bird dog: 2 sets of 10 reps (each side)

Rest for 30 seconds between sets.


  • Crunch kicks: 3 sets of 15 reps
  • Plank: 3 sets of 45 seconds
  • Side plank: 3 sets of 45 seconds (each side)
  • Russian twists: 3 sets of 15 reps (each side)

Rest for 20 seconds between sets.


  • Crunch kicks: 4 sets of 20 reps
  • Plank: 4 sets of 60 seconds
  • Side plank: 4 sets of 60 seconds (each side)
  • Russian twists: 4 sets of 20 reps (each side)
  • Hanging leg raises: 4 sets of 10 reps

Rest for 10 seconds between sets.


Congratulations on completing this guide on crunch kick exercises! By now, you should have a good understanding of the proper technique, benefits, variations, and programming of this effective core exercise.

Remember to always listen to your body and progress safely. Incorporating a balanced core routine that includes other exercises such as planks, bridges, and twists can help you achieve optimal results.

Incorporating different variations of crunch kicks, such as reverse crunches, tabletop crunches, and twisting crunches, can help keep your workouts interesting and challenging. Don’t be afraid to explore and find what works best for you.

Lastly, remember that fitness is a journey, not a destination. Enjoy the process of building a stronger and more functional core, and have fun with it!

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Lauren Price

Lauren Price is the co-owner of Lava Barre, a specialized fitness boutique that focuses on achieving balance for the body, mind, and soul. With a passion for fitness and wellness, Lauren and her business partner Vanessa set out to create a unique barre class that not only challenges the body but also inspires the mind.

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