Squat To Crunch: How-to, Benefits & Variations
Squat to crunch combines a bodyweight squat with a standing knee-to-elbow crunch. Targets quads, glutes, and obliques in one move. No equipment needed, works in tight spaces.
Squat To Crunch: How-to, Benefits & Variations
You have fifteen minutes between meetings. No gym. No equipment. And you need something that hits your legs and core in one shot without lying on a dirty office floor.
The squat to crunch solves this. You squat down, stand up, and immediately pull one knee toward the opposite elbow in a standing crunch. Alternate sides. The movement chains a lower body compound exercise with a core rotation, and you stay upright the entire time.
This is a combination exercise, which means it earns its place in short workouts by doubling the muscle groups per rep. Your quads and glutes handle the squat. Your obliques and hip flexors handle the crunch. Your heart rate climbs because there is no rest between the two patterns. It is not the hardest exercise you will ever do, but it is one of the most efficient when time is the thing you do not have.
Hiit Blast 6
Natalia Gunnlaugs
How to Do Squat To Crunch
Set up in the starting position for squat to crunch. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Hands going behind the back of the head, dropping ourself into a squat, up, twist across"
Complete the full range of motion. "Driving my knee up towards my elbow and bringing that elbow in towards the knee."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Engage that core and pinch the sides. Imagine it's like a side sit-up."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The squat to crunch directly supports this by targeting key muscle groups.
Coach's Tips
"Hands going behind the back of the head, dropping ourself into a squat, up, twist across" - Sophie Jones
Sophie Jones
"Driving my knee up towards my elbow and bringing that elbow in towards the knee." - Sophie Jones
Sophie Jones
"Engage that core and pinch the sides. Imagine it's like a side sit-up." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The squat to crunch loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Squat to Oblique Crunch
mediumBenefits
Builds strength
The squat to crunch targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The squat to crunch directly addresses this.
Requires minimal equipment
No equipment needed. You can do the squat to crunch at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the squat to crunch with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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