10 Best Groin Crunch Alternatives for Home Workouts
The Groin Crunch is done lying on your back. Ranked closest by our scoring: the 3/4 Sit-up, the Knee Touch Crunch and the Frog Crunch. Two harder versions, the Flexion Leg Sit Up (Straight Arm) and the Oblique Crunch, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Groin Crunch
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Hip Flexors, Inner Thighs
How to perform Groin Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Groin Crunch Alternatives
10 substitutes, ranked by how closely each one matches the Groin Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 1. 3/4 Sit-up
99% match- Abs
- Bodyweight
- Beginner
- Isolation
It uses the same equipment and still works the abs.
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
2. Knee Touch Crunch
96% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your shoulder blades off the ground and reach your right hand towards your left knee.
- Return to the starting position and repeat, this time reaching your left hand towards your right knee.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
3. Frog Crunch
95% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
4. Flexion Leg Sit Up (Bent Knee)
95% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
- Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
Progression
5. Flexion Leg Sit Up (Straight Arm)
95% match- Abs
- Bodyweight
- Intermediate
- Isolation
Pick this when you want a harder version that still works the abs.
How to perform this exercise
- Lie flat on your back with your legs extended and arms straight above your head.
- Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
- Reach your hands towards your toes as you lift your upper body and legs.
- Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
- Abs
- Stability-ball
- Beginner
- Isolation
A good swap when you have a stability ball to work with, and it still works the abs.
How to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly curl your upper body forward, bringing your chest towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
- Balance: harder to stay steady on than the Groin Crunch
7. Half Sit-up
90% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
8. Quarter Sit-up
90% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
9. Alternate Heel Touchers
87% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight out to the sides, parallel to the ground.
- Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
- Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
Progression
10. Oblique Crunch
87% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head or cross them over your chest.
- Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
- Pause for a moment, then lower your shoulder blades back down to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: abs, the same as the Groin Crunch
- Equipment: bodyweight only, the same as the Groin Crunch
- Body position: lying on your back, the same as the Groin Crunch
Groin Crunch FAQ
What muscles does Groin Crunch work?
The Groin Crunch primarily targets the rectus abdominis, with emphasis on the lower fibers, and involves the internal and external obliques for stabilization. It also recruits hip flexors (iliopsoas) and adductors, which is why you often feel tension in the groin and front of the hips. Cue: curl the pelvis up and exhale to maximize lower‑abs activation.
Can I build muscle without doing Groin Crunch?
Yes, you can build abdominal muscle without Groin Crunches by using progressive overload, increased volume, and exercise selection that stresses the rectus abdominis and obliques. Use weighted leg raises, slow eccentric reps, and plank variations to increase time‑under‑tension and maximize abdominal activation. Track progress by adding reps, resistance, or slowing tempo rather than relying on repeated spinal flexion.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology