Abs Placement in Upper or Lower Body Splits

When performing a split workout routine (e.g., upper/lower body splits), the abs (core) can be grouped with either upper body or lower body days, depending on your training focus and recovery needs. Here’s how to decide:

Option 1: Abs with Upper Body

  • Pros:

    • Many upper-body exercises (e.g., presses, pull-ups) already engage the core for stability.

    • Allows lower-body days to focus purely on legs without extra fatigue.

  • Example Split:

    • Upper Body Day: Chest, Back, Shoulders, Biceps, Triceps + Abs

    • Lower Body Day: Quads, Hamstrings, Glutes, Calves

Option 2: Abs with Lower Body

  • Pros:

    • Core activation is high during squats, deadlifts, and other leg exercises.

    • Balances volume if upper-body days are already intense.

  • Example Split:

    • Upper Body Day: Chest, Back, Shoulders, Arms

    • Lower Body Day: Legs + Abs

Option 3: Dedicated Core Day (Full-Body or Separate)

  • If core is a priority, train abs 2–3x/week on separate days or after full-body workouts.

Key Considerations:

  • Recovery: Avoid overworking abs before heavy compound lifts (e.g., squats/deadlifts).

  • Volume: If training abs 2–3x/week, spread sessions out (e.g., upper + lower days).

  • Goals: For hypertrophy, train abs like any other muscle (weighted exercises, 2–3x/week).

Sample Weekly Split:

Day Muscle Group
Monday Upper Body + Abs
Tuesday Lower Body
Wednesday Rest/Cardio
Thursday Upper Body
Friday Lower Body + Abs
Weekend Active Recovery/Weaknesses

Bottom Line: There’s no “wrong” way—just align it with your recovery and goals. Many lifters prefer abs with upper body, but experiment to see what works best for you.

In upper lower splits exercise, if ab crunches group  with upper should the lower crunches aka leg raises be with upper?

In upper/lower split workouts, the general idea is to divide your training into upper body days and lower body days to allow for proper recovery. However, core exercises (like crunches and leg raises) can be treated differently since the core is engaged in both upper and lower body movements.

Where Should Ab Crunches & Leg Raises Go?

  • Ab Crunches (upper abs focus) → Typically paired with upper body days
    (Since they involve spinal flexion, similar to many upper-body movements.)

  • Leg Raises (lower abs focus) → Typically paired with lower body days
    (Since they involve hip flexion and engage the lower abs, which synergize with leg exercises.)

Alternative Approach:

Some people prefer doing all core work on lower body days since the core is heavily involved in squats, deadlifts, and other leg exercises. Others split core work between both days for balance.

Best Practice?

  • If you’re doing ab crunches on upper days, then leg raises on lower days makes sense for balance.

  • If you prefer all core work on one day, lower body day is a good option.