Fitness Center
Core endurance (alternate)

Cross-Leg Reverse Crunch (CLRC)

Air Force/Space Force core-endurance option measuring lower-abdominal endurance.

Air Force · PFRASpace Force · HPA
Muscles trained
Lower abdominals, Hip flexors
Equipment
Mat
Starting position
Supine, ankles crossed, knees bent at ~90°, hands beside head or on chest per official standard.
Step-by-step execution
  1. 1Draw knees toward the chest until the hips lift off the mat.
  2. 2Return under control until heels lightly touch the mat.
  3. 3Repeat for the time cap.
Timing
2 minutes.
Valid repetition
Hips clearly lift; feet return controlled.
Invalid repetition
Using momentum, feet slamming, hips not lifting.
Common mistakes
  1. 1Kipping.
  2. 2Half range.
Safety
  1. 1Keep low back neutral.
  2. 2Avoid neck strain.
Training progression
  1. 1Hanging leg raises.
  2. 2Dead bugs.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.