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Star Crunches (Advanced)

The advanced star crunch lifts both shoulder blades and both legs at once, folding the whole body from a wide X into a compact point and back out. Maddy reserves it for clients who own the single-side version and want a full-body flexion challenge close to a V-up. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Obliques Abs · rectus abdominis Deep core · transverse abdominis

Sets & reps by goal

GoalSets × RepsRest
Strength3-4 × 4-6 slow reps90-120 s
Muscle3 × 9-12 reps60-90 s
Endurance2 × 18-20 reps45 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Advanced

Advanced; the hovering X between reps demands strength through the longest lever the trunk can make.

Proper form — 5 cues

  1. Begin fully extended in the X with arms and legs hovering a few centimetres off the floor.
  2. Fold everything at once — both hands sweep to meet both feet above your hips.
  3. Push your low back into the floor as the limbs travel.
  4. Open back to the hover, not to a full rest, keeping tension between reps.
  5. Move at one steady speed in and out — the return is half the exercise.

Breathing: Exhale sharply through the fold, inhale as the body opens — never hold air across reps.

The 3 mistakes Maddy corrects most

Letting the low back peel off the floor as the limbs open out.. The extended hover is the hardest moment, and an arched back shifts the load from the abs into the lumbar spine. Fix: Shorten the range — open only as far as your back stays pressed down, and expand over the following weeks.
Throwing the arms to generate momentum for the fold.. Arm swing catapults the torso up so the abdominals only work for a fraction of the rep. Fix: Lead with the ribs folding toward the pelvis; the arms follow the torso, never drag it.
Holding the breath through multiple reps.. Breath-holding spikes tension in the neck and face and ends the set early through pressure, not muscle fatigue. Fix: Lock the rhythm: forceful exhale on every fold, full inhale on every opening.

Common questions

How do I progress from regular star crunches to the advanced version?

Bridge the gap in two steps. First, do the single-side version with a pause and slower lowering until 12 per side is easy. Second, do the double-sided fold but let your heels and shoulders rest on the floor between reps, removing the hover. Once ten resting reps feel clean, add the hover between reps — that constant tension is what makes the advanced version advanced.

Advanced star crunch vs V-up — what's the difference?

A V-up travels straight up the midline with legs together; the advanced star crunch starts wide and sweeps in diagonally, which adds an adduction component and a longer path for the arms and legs. In practice the star version is slightly harder to rush and slightly easier on tight hamstrings because the legs travel wider. They train the same core flexion engine, so rotate them across blocks.

Why does my lower back ache during these?

Almost always because the extended hover is beyond your current strength, letting the back arch and take load. Shrink the movement: open the limbs only two-thirds of the way, or let the heels touch down between reps. If ache persists even with those changes, go back to the standard star crunch for a few weeks — a longer lever earned slowly beats a sore back now.

Related exercises

Easier: Star Crunches

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