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Gorilla Chin/Crunch

The Gorilla Chin/Crunch primarily targets your Abdominals, with support from Biceps, Lats. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Biceps, Lats

How to perform Gorilla Chin/Crunch

  1. Step 1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  2. Step 2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
  3. Step 3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
  4. Step 4. Slowly start to inhale as you return to the starting position.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle focus for the gorilla chin crunch?

The exercise primarily targets the rectus abdominis. It emphasizes spinal flexion while hanging, which engages the core through a large range of motion.

How should I position my legs to ensure proper form?

Keep your knees bent and pull them toward your chest as you flex your spine. Focus on curling your pelvis upward rather than just swinging your legs to ensure maximum abdominal engagement.

What is a common mistake to avoid during this movement?

Using excessive momentum or swinging the body is a frequent error. Maintain a controlled tempo and avoid using the lats to pull the body up, keeping the focus on the abdominal contraction.

How can a beginner modify this exercise if it is too difficult?

Beginners can perform lying reverse crunches on the floor to build foundational core strength. This mimics the pelvic tilt and spinal flexion required for the hanging version without the grip strength demand.

What is the recommended set and rep range for core development?

Perform 3 to 4 sets of 10 to 15 controlled repetitions. Focus on a slow eccentric phase and a brief pause at the peak of the contraction for optimal muscle fiber recruitment.

Sample sets & reps for Gorilla Chin/Crunch

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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