IsolationMachine
Seated Machine Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Adjust the seat so your navel aligns with the pivot point
- Sit and grasp the handles firmly
- Position your feet under the footpad
- Engage your core before starting the movement
- Crunch forward by contracting your abs
- Bring your chest toward your pelvis in a controlled motion
- Squeeze your abs hard at peak contraction for 1 second
- Slowly return to starting position with control
💡Coaching Cues
- ✓
Crunch with abs not arms
- ✓
Chest to pelvis motion
- ✓
Squeeze abs at peak
- ✓
Control the movement
- ✓
Breathe out on crunch
- ✓
Full range of motion
⚠️Common Mistakes
- ✗
Pulling with arms instead of abs
- ✗
Using momentum
