Smart Workout Diary

Tuck Crunch

The tuck crunch is a bodyweight abdominal exercise performed by curling the torso and drawing the knees toward the chest. It primarily trains the rectus abdominis, with the hip flexors assisting. It can support core strength, abdominal control, and trunk-flexion endurance.

Demonstration

Tuck Crunch — demonstration 1
Tuck Crunch — demonstration 2

Instructions

  1. Set up: Lie on your back on a mat with your knees bent, feet close to the floor, and arms by your sides or lightly beside your head.
  2. Brace: Gently flatten your lower back toward the floor, draw your ribs down, and keep your neck relaxed.
  3. Crunch and tuck: Exhale as you curl your shoulders off the floor and simultaneously draw your knees toward your chest. Lift only as far as you can without swinging or pulling on your neck.
  4. Return with control: Inhale as you slowly lower your shoulders and feet back toward the starting position without dropping them. Repeat smoothly.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move from the abs: Think about bringing your rib cage and pelvis toward each other rather than throwing your legs upward.
  2. Protect your neck: Keep your chin slightly tucked and your hands light; do not pull your head forward.
  3. Control the range: Use a smaller range of motion or keep the feet closer to the floor if your lower back lifts or you lose control.
Exercise library