• Perform with one leg at a time, leaving the other leg straight and still.
  • Reverse the movement, creating more resistance and engaging other muscle groups.
  • Increase the range of motion by starting in a standing position, bending your knees, lifting your legs to perform a crunch, and then extending your legs while lying on your back
  • Reverse the last variation. 


Combining leg bends, core crunch, and leg press into one fluid sequence maximizes the efficiency of the exercise. This integration allows for a more time-effective workout as multiple muscle groups are engaged simultaneously. Because the exercise is done without touching the floor, there is a reduced risk of joint injury. In addition, this exercise can be done using only a noodle and doesn't require too much space. 


How to Perform


  1. Hold the noodle under your arms and move to the deeper end of the pool.
  2. From a seated position, extend your legs in front of you. 
  3. Start by flexing your knees together as you lean slightly back. 
  4. Bring your knees up toward your chest.
  5. Press your legs as you extend them in front of you, and return to the starting position.

Muscles Worked

The muscles used in this exercise are your hamstrings, quadriceps and abs.

Seated character in deep water performing a dynamic fusion of leg bends, core crunches, and leg presses while holding a noodle.
Image showing a character performing leg curls from an underwater view of a swimming pool.
06 December 2023

Leg Curl, Crunch and Press

​In this exercise, you will combine knee flexion, crunch and leg press, in a single movement. This combined movement targets multiple muscles simultaneously. This exercise is for users who know how to tread water with confidence. You will need a pool noodle or any floating device. Be sure to maintain good form and position while performing the exercise. Additionally, you will learn about the benefits of this exercise and its various variations.


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