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Tuck Crunch

The Tuck Crunch primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Tuck Crunch

  1. Step 1. To 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.
  2. Step 2. Your 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.
  3. Step 3. Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
  4. Step 4. While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
  5. Step 5. Slowly begin to lower your torso back down to the starting position while inhaling.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted during the tuck crunch?

The tuck crunch isolates the rectus abdominis. By bringing the knees toward the chest simultaneously with the upper body, it engages both the upper and lower regions of the abdominal wall.

What is a common form mistake to avoid during this movement?

Avoid pulling on the neck with your hands, which creates unnecessary cervical strain. Focus on initiating the movement from the core and maintaining a small gap between the chin and chest.

How can beginners make the tuck crunch easier to perform?

Beginners can keep their feet on the floor between repetitions to reduce intensity. Alternatively, performing a standard crunch while keeping the legs stationary in a tabletop position provides a stable progression.

What is the ideal tempo for performing tuck crunches?

Use a controlled two-second concentric phase to bring the knees and torso together, followed by a slower eccentric phase. Avoid using momentum or swinging the legs to ensure maximum muscle fiber recruitment.

How should I program tuck crunches into my workout routine?

Perform 3 to 4 sets of 12 to 20 repetitions at the end of a session. Since the abs recover quickly, this exercise can be performed 2 to 3 times per week with at least 24 hours of rest between sessions.

Sample sets & reps for Tuck 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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