Kneeling Crunch *typically on the back

NOTE: This is the exact opposite of “Kneeling Pike” with a neutral spine and hip hinge

kneeling crunch video

3-POINT SET-UP:

1. Elbows on the (front platform / carriage facing the back)

2. Knees on the (carriage / platform)

3. Hips down in a plank position

Body Part • Direction • Action Verb:

• CRUNCH your carriage in just an inch or two

• ACTIVELY RESIST back to a plank position

Range of Motion:

• Your carriage should only move AN INCH! This is a very, very small movement

• Think of crunching or rounding your spine almost like you’re trying NOT to move the carriage at all

 Kinetic Checkpoints:

HEAD:
❌ Keep a fixed gaze throughout the movement
❌ Look all the way back at your knees

✅ Allow your neck to follow the natural movement of your spine.
NOTE: this will be a very slight movement

SHOULDERS:
❌ Allow your shoulders to shrug
❌ Sink into your shoulders (winged scapula)

✅ Round your upper body (in this case you will protract your shoulders)

HIPS:
❌ Maintain a neutral spine
❌ Pike your hips to the ceiling

✅ Crunch or tuck your hips under
✅ Keep the movement very, very slight - focus on the articulation of your spine instead of the movement of your hips
HINT: The majority of clients will mistake this for a large crunching motion and will want to bring the carriage all the way in - it will take your hands-on corrections to teach them and emphasize the carriage is NOT really moving much at all

KNEES:
❌ Focus on moving the carriage with your knees
❌ Allow your knees to pull the carriage in

✅ Use your knees to almost hold the carriage still as you focus on flexing your spine

HANDS/FEET:

Talking Points:

• Think about doing a crunch on the floor (not a sit-up!). This is a very small range of motion

• It almost feels like you’re trying NOT to move the carriage

• Think about rounding your spine more than lifting your hips

• This action is in the SPINE, not in the hips. Kneeling PIKE is a hip action, Kneeling CRUNCH is a spine action