How to do the Groin Crunch
Groin Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Hip Flexors and Inner Thighs.
Groin Crunch demonstration · © GymiaFit
Groin Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Inner Thighs
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Groin Crunch step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands behind your head with your elbows pointing outwards.
- 3Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Groin Crunch — questions
What muscles does the Groin Crunch work?
The Groin Crunch primarily targets the Abs. It also recruits the Hip Flexors, Inner Thighs as secondary movers.
What equipment do I need for the Groin Crunch?
None — the Groin Crunch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Groin Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Groin Crunch?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Groin Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.