Seated Overhead Reach Crunch

Seated arms movement. Reach both arms overhead, then draw them down as you lift both knees toward your chest, gently engaging your core.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 314
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #137of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 4/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: Chair

Focus zonesArms Core Legs

How to do it

Reach both arms overhead, then draw them down as you lift both knees toward your chest, gently engaging your core.
Return with control and keep your spine tall instead of leaning forward.

About Seated Overhead Reach Crunch

Seated Overhead Reach Crunch lowers the arms from overhead as both knees lift toward the chest. Lifting both feet changes the support task even though the movement stays in a chair.

What to focus on

Keep the seated base stable as the knees lift.
Lower the feet softly before the next arm raise.

Make the movement smaller

Keep one foot grounded and lift the other slightly, with a low arm reach. Choose a simple march if needed.

A mistake to watch for

Leaning forward sharply to meet the knees. Reduce the knee lift and maintain a controlled torso.

Practice time and pacing

The app assigns 30 seconds to Seated Overhead Reach Crunch. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Chair Core, at step 12 of 15. It first appears on day 2 of the Seated Intermediate 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.