Core · Bodyweight
Alternate Leg Lift Double Hands Crunch
How to do the alternate leg lift double hands crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall with both hands reaching overhead. Lift one knee toward your chest while you pull both hands down to meet it in a standing crunch. Lower and alternate legs, squeezing your abs at the top of each rep.
- 1Upper abs crunching as hands drive down to the knee
- 2Hip flexors lifting the knee to meet your hands
- 3Core squeezing hard at the top
Common mistakes
- Do not just bend at the hips without crunching
- Avoid rounding into your lower back
- Do not let momentum carry the movement
Muscles worked
The alternate leg lift double hands crunch mainly works the upper abs and hip flexors, with the lower abs, lats, obliques, quads, and glutes assisting.
- Upper AbsPrimary
- Hip FlexorsPrimary
- Lower AbsSupport
- LatsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate leg lift double hands crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.