SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Pistol Crunch | Illustrated Exercise Guide

Pistol crunch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/pistol-crunch/

Primary muscles: Abs, lower back
Secondary muscles: Core, glutes, hip flexors, quads
Equipment: No equipment

Pistol Crunch Instructions

1. Sit with your legs bent and your hands right outside your hips.
2. Extend your right leg, lift the leg up and then lower it back down.
3. Bring your right knee into your chest, extend the leg and repeat the lift.
4. Complete one set and then repeat with the opposite leg.

Proper Form And Breathing Pattern

Engage your core and, for maximum benefits, keep the movement slow and controlled. Maintain your back straight, keep your neck and head relaxed and breathe out as you bring your knee to your chest.

From the Shop

Monthly Membership
Monthly Membership

Exercise Benefits

The pistol crunch engages your core and helps strengthen the abs, lower back, hip flexors, glutes, and quads. Even though this exercise appears to be easy, it’s actually quite effective and is great for sculpting long, lean, and feminine muscles.

Pistol Crunch Demonstration

Pistol crunch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/pistol-crunch/

Sets And Reps

Start with 3 sets of 12 to 16 repetitions on each side and, if you want to keep your heart rate in the “fat-burning zone”, pair the pistol crunch with the single leg side crunch and the skating windmill.

Calories Burned

To calculate the number of calories burned doing the pistol crunch, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
V sit bicycles
Reverse crunch twist
T press
Ski abs

Popular Workouts

Core Workouts

Belly Fat Burner Workout

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

Lower Body Workouts

Brazilian Butt Workout

Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …

Upper Body Workouts

30-Minute Upper Body Workout

Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …

30x3 Busy Moms Challenge
8-Week Workout Plan
Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Tomato, Mozzarella & Eggplant Breakfast Toasts / @spotebi

    For us, a savory breakfast toast is a perfect way to start the day! … [Read More...]

    Healthy 3-Ingredient Orange & Mango Popsicles / @spotebi

    For this Healthy 3-Ingredient Orange & Mango Popsicles recipe, we … [Read More...]

    Banana-Oat Morning Smoothie Recipe / @spotebi

    Just because breakfast isn't trending anymore, that doesn't mean … [Read More...]

    30×3 Busy Moms Challenge

    8-Week Workout Plan

    Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved