Tuck Crunch
Both ends of the body travel at once here, so the abs shorten from the ribcage and the pelvis in the same rep instead of just the top.
How to do Tuck Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
- Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
- Repeat for the desired number of repetitions.
Tuck Crunch Sets and Reps by Goal
Strength
3-4 sets of 10-12 reps holding a light plate against the chest, 90 seconds rest and a 2-second squeeze at the top.
Hypertrophy
3-4 sets of 15-20 reps with a slow 3-second return, 60 seconds rest, keeping the shoulder blades off the floor for the whole set.
Endurance
3 sets of 25-30 bodyweight reps with 30-45 seconds rest, keeping the range honest as the pace picks up.
Common Tuck Crunch Mistakes
Pulling on the back of the head with the hands, which cranks the neck forward on every rep.
Rest the fingertips lightly behind the ears with the elbows wide, and keep a fist-sized gap between the chin and the chest.
Lifting only the knees while the shoulders stay on the floor, which makes it hip flexor work.
Curl the ribcage toward the pelvis at the same moment the knees come in, and clear the shoulder blades from the floor every rep.
Racing through reps so the abs never fully shorten at the top.
Pause for a beat where the elbows and knees are closest and feel the abs cramp before releasing back down.
Easier and Harder Than Tuck Crunch
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Tuck Crunch — Frequently Asked Questions
How do you do the Tuck Crunch?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees. 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 Tuck Crunch work?
The Tuck 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 Tuck Crunch should I do?
For muscle growth: 3-4 sets of 15-20 reps with a slow 3-second return, 60 seconds rest, keeping the shoulder blades off the floor for the whole set. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Tuck Crunch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Tuck Crunch?
Try the Assisted Hanging Knee Raise, Weighted Crunch or the Kettlebell Double Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
