Tuck Crunch
Muscles worked
Instructions
- 1To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
- 2Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
- 3Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
- 4While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
- 5Slowly begin to lower your torso back down to the starting position while inhaling.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Tuck Crunch
The tuck crunch is a variation of the classic crunch in which the legs stay tucked and crossed in the air throughout the exercise. This fixed leg position prevents any compensation from the hip flexors, forcing the abs to do most of the work required to lift the torso. Lying on the floor with legs crossed and raised vertically, arms crossed over the chest, you perform a controlled torso flexion while keeping the lower back pressed to the floor. It's a highly effective isolation exercise for targeting the rectus abdominis, often used alongside basic movements to reinforce abdominal contraction without overloading the back.
check_circleBenefits
- check_circleEffectively isolates the rectus abdominis
- check_circleLimits compensation from the hip flexors
- check_circleBuilds abdominal control and contraction
- check_circleCan be done anywhere with no equipment
lightbulbExecution tips
- lightbulbKeep the legs fixed and crossed throughout the exercise
- lightbulbOnly lift the upper back, not the lower back
- lightbulbExhale at the top of the contraction
- lightbulbCross your arms firmly over your chest to avoid pulling on your neck
- lightbulbMove slowly to maximize tension
warningCommon mistakes
- warningLetting the legs move or uncross during the exercise
- warningLifting the lower back off the floor to reach higher
- warningUsing the arms to push the torso upward
- warningMoving too fast and losing control of the movement
helpFrequently asked questions
Why cross the legs in this exercise?expand_more
Crossing the legs stabilizes the lower body and prevents the hip flexors from compensating, which better isolates the abs.
How much range of motion should I aim for?expand_more
A short range is enough: only the upper back needs to lift, since the focus is abdominal contraction rather than height.
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