Crunch
Crunch is simple enough to learn in one session, using pure bodyweight leverage to deliver midsection control under load.
How to do Crunch
- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Crunch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Crunch Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Crunch
Swap Crunch For
Crunch — Frequently Asked Questions
How do you do the Crunch?
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Crunch work?
The Crunch primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Crunch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Crunch good for beginners?
Yes. The Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Crunch?
Try the Cable Crunch, Barbell Press Sit-up or the Dumbbell Side Bend. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
