Core · Bodyweight
Leg-up Crunch Bottle Pass
How to do the leg-up crunch bottle pass, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your legs lifted straight toward the ceiling and a filled water bottle in your hands. Crunch your shoulders up and reach the bottle toward your feet, passing it from your hands to between your ankles or feet at the top, then lower under control. Pass it back the next rep.
- 1Crunch from your upper abs to lift your shoulders off the floor
- 2Keep your legs vertical and steady as you reach up
- 3Feel constant tension by not resting at the bottom
Common mistakes
- Do not pull on your neck to lift your shoulders
- Avoid letting your legs swing toward your chest
- Do not let your lower back arch off the floor
Muscles worked
The leg-up crunch bottle pass mainly works the upper abs and lower abs, with the hip flexors and obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- ObliquesSupport
- ForearmsMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the leg-up crunch bottle pass 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.