Lying Vertical Crunches (Legs Straight Up) Advance
The lying vertical crunches advance is an intensified version of the vertical crunch that incorporates an explosive concentric phase and an extended hold at the top. The combination of speed and peak contraction maximizes abs activation and builds greater abdominal power.
How to do it
- Lie flat on your back and raise both legs straight up toward the ceiling.
- Place your hands behind your head.
- Crunch upward explosively, bringing your chest as close to your knees as possible.
- Hold the top position for a moment, squeezing the abs hard.
- Lower with control and repeat at a challenging pace for the desired repetitions.
Form cues
- Keep your legs as straight and vertical as possible throughout the movement.
- Drive your chest up toward your knees with controlled force.
- Pause briefly at the top and squeeze your abs hard.
- Lower your upper back down slowly without letting your shoulders touch the floor completely between reps.
Breathing: Exhale forcefully as you crunch upward into the peak contraction, and inhale with control as you return to the starting position.
Common mistakes
- Pulling on your neck with your hands, which can cause strain instead of working your abs.
- Using momentum by swinging your upper body, which reduces engagement in the abdominal muscles.
- Dropping your legs away from vertical, which shifts the work to your hip flexors and lower back.
Muscles worked
Primary: abs. Secondary: hip flexors.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel neck strain, focus on lifting your chest rather than pulling your head with your hands.
- If you experience lower back discomfort, ease off or choose a gentler core 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
What if my hamstrings are too tight to keep my legs straight?
Bend your knees slightly until you can maintain a comfortable vertical leg position without straining your lower back.
How many times a week should I do this exercise?
2 to 3 times per week is plenty for recovery and strength building, allowing your abs adequate rest between sessions.
Why do I feel this in my neck?
You are likely pulling your head forward with your arms. Support your head lightly with your fingers and lift using your chest and abs.