Neck pulls forward — head leads the crunch
SCM and scalenes do the work; the crunch must come from the abdominals.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Core · Core
Toe Touch / Vertical Leg Crunch
Coaching cues
- Lie supine; legs extended straight to the ceiling; reach the hands toward the toes
- Crunch the upper body up — shortening the gap between the ribs and hips
- Lower under control; legs stay vertical throughout
- The vertical legs shorten the hip flexor lever and increase the ab demand
Common faults 2
Legs drop from vertical to assist momentum
Legs must stay at 90 degrees to the floor; lowering reduces the ab demand.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗