> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Double crunch
> Novice · Dynamic · Bilateral. Strength
Also known as: Reverse crunch, cocoon.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 27 s |
## Technique
1. Lie on the ground, facing up, with your hands behind your head.
2. Use a Hollow body position: engage your Abs and lift your upper back and legs off the ground. Only your lower back should be in contact with the ground at this point. This is the starting position.
3. Bring your legs in and crunch your trunk forward at the same time.
4. Return to the starting position ( Hollow body).
## Form tips
* During the duration of the exercise, only your lower back should be in contact with the ground.
* Bring your legs as close as possible to your chest.
## Muscles
Strength
- Abs
- Obliques
- Pelvis
- Quadriceps
* Rectus abdominis
* External oblique
* Internal oblique
* Iliacus
* Rectus femoris
* Psoas major
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Beginner
## Variations
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/double-crunch-e0wy). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
