Hip Crunch
Expert Advice
Ensure you're engaging your core and squeezing your glutes at the top of the movement to maximize the effectiveness of the exercise.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands on your hips or across your chest.
- Engage your core and lift your hips off the floor, squeezing your glutes at the top.
- Lower your hips back down without fully touching the floor and repeat the movement.
Track Hip Crunch in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Hip Crunch primarily targets the Quads, Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Glutes30%
Abs30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hip Crunch work?
Hip Crunch primarily targets the Quads, Glutes, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hip Crunch?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hip Crunch suitable for beginners?
Yes, Hip Crunch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
