Tuck Crunch
A crunch performed with the legs lifted, knees bent and ankles crossed. With the legs up the hip flexors can't help, so the upper abs do the curl.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with your ankles crossed, thighs raised to vertical and knees bent, and your arms crossed on your chest.
Brace your abs and press your lower back into the floor.
Curl your head and shoulders up toward your knees without moving your legs.
Pause at the top.
Lower slowly back to the floor.
Breathing: Exhale as you curl up, inhale as you lower.
Coaching tips
Legs stay still
Ribs to hips
Lower back stays down
Common mistakes
Rocking the legs toward the chest
Pulling with the neck
Dropping back down fast
Safety notes
Tuck your chin slightly to keep the neck relaxed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.