Hip Crunch (knees bent)
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or cross them over your chest.
- Engage your core and lift your shoulders off the ground.
- Crunch your torso towards your knees while exhaling.
- Hold for a moment at the top of the movement.
- Lower your shoulders back to the ground while inhaling.
How to perform the Hip Crunch (knees bent)
- Set up. Set up in a stable, balanced starting position appropriate for the Hip Crunch (knees bent) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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