Quick Strength for Runners Exercise of the Week: Knee Crunches

MUSCLE TARGETS: Abs (rectus), hip flexors, obliques

EQUIPMENT: None

FORM

1 Sit on your exercise mat. Stretch your legs out in front of you, with your knees fully extended. Keep your arms at your sides, palms facing downward on the floor.

2 Bring your knees toward your chest, then extend your legs again, keeping your feet off the floor.

TIP: If you are having trouble keeping in place on the floor, wedge your hands under your backside to keep from sliding around. Eventually, you should be able to fold your arms across your chest, using only core strength to hold your body steady.

REP: Return to the starting position. This constitutes 1 rep.

# REPS: 10-50

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ADVANCED FORMS

  • Keep your upper body off the ground while performing this exercise. This causes you to balance on your backside, which engages your lower back and core even more.
  • Hold your body in the crunched position for a count of 5 before returning back to the floor.

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.

Available in bookstores, running shops, and online.Quick Strength for Runners by Jeff Horowitz

Quick Strength for Runners is published by VeloPress, the leading publisher of books about cycling, running, triathlon, and swimming.

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About davetrendler

Dave Trendler works for VeloPress, the leading publisher of books about endurance sports. Check out new VeloPress books on cycling, triathlon, and running at www.velopress.com. Learn more about Dave at www.davetrendler.com.
This entry was posted in strength exercise for runners, strength training for runners, training and tagged , , , . Bookmark the permalink.

One Response to Quick Strength for Runners Exercise of the Week: Knee Crunches

  1. Superb, what a blog it is! This blog gives useful facts
    to us, keep it up.

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