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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Tuck Crunch
Core / AbsBeginner

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.

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Primary muscles

  • Abs (Rectus Abdominis)

Secondary muscles

  • Obliques
  • Transverse Abdominis
Sets
2–3
Reps
12–20
Rest
30–60s

How to perform

Tuck Crunch movement

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.

  1. 1

    Brace your abs and press your lower back into the floor.

  2. 2

    Curl your head and shoulders up toward your knees without moving your legs.

  3. 3

    Pause at the top.

  4. 4

    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.

Details

Body parts
Core
Equipment
Bodyweight
Movement
Flexion
Exercise type
Bodyweight
Training goals
Endurance · Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • V-UpIntermediate→

Variations

  • CocoonBeginner→
  • CrunchBeginner→

Similar Exercises

  • Dead BugBeginner→
  • Reverse CrunchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.