Crunch Head to Knee Touch
The crunch head to knee touch is a bodyweight core exercise that combines a crunch with a knee drive to bring the head and knee toward each other. This movement intensifies the abdominal contraction and increases hip flexor involvement compared to a standard crunch.
How to do it
- Lie flat on your back with one knee bent and the opposite leg extended straight.
- Place your hands behind your head and crunch upward.
- Simultaneously drive the bent knee toward your head while lifting your head toward the knee.
- Touch or bring your head as close to your knee as possible.
- Lower back down and repeat for the desired reps before switching legs.
Form cues
- Keep your lower back pressed into the floor.
- Exhale as you lift your head and knee together.
- Move with control rather than using momentum.
- Engage your abs deeply throughout the entire range.
Breathing: Exhale deeply as you bring your head and knee together, and inhale as you return to the starting position with control.
Common mistakes
- Pulling on your neck with your hands can cause strain instead of working your abs.
- Rushing through the movement uses momentum rather than muscle control.
- Arching the lower back off the floor reduces ab activation and can stress the spine.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 10 reps per side, rest 60 s
Lose weight
3 sets x 12-15 reps per side, rest 45 s
Build muscle
3-4 sets x 10-12 reps per side, rest 60 s
Easier, harder & alternatives
Take care if…
- If you have neck or lower back discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my neck?
You might be pulling with your hands. Focus on lifting your shoulders using your abdominal muscles rather than pulling your head forward.
How often can I do this exercise?
2 to 3 times per week is a great starting point to allow your core muscles adequate recovery.
What if I cannot touch my head to my knee?
That is completely fine. Focus on the contraction and getting them as close as comfortable without straining.