Tuck Crunch
Master the tuck crunch for a powerful core. This dynamic exercise targets your rectus abdominis and obliques by combining a crunch with knee raises,
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Tuck Crunch
Description
A tuck crunch is a core exercise that targets the abs and obliques. It combines a traditional crunch with knee raises for an extra challenge.
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How to do Tuck Crunch
- 01Setup
Lie on your back on a mat with your legs extended straight, hovering a few inches off the floor, and your hands lightly behind your head.
- 02Setup
Lift your shoulder blades slightly off the mat, engaging your core, and ensure your lower back is pressed into the mat. This is your starting position.
- 03
Exhale as you simultaneously pull your knees towards your chest and crunch your upper body, aiming to bring your elbows towards your knees.
- 04
Inhale as you slowly extend your legs back to the starting position, keeping them slightly off the floor, and lower your upper body without fully resting your head.
- 05
Maintain continuous tension in your abdominal muscles throughout the entire movement, avoiding letting your feet or head fully touch the ground.
Tips
- Focus on initiating the movement from your core, actively pulling your navel towards your spine rather than just swinging your legs or head.
- Control the eccentric phase by slowly extending your legs and lowering your upper body, maintaining constant tension in your abs.
- Keep your lower back firmly pressed into the mat throughout the entire exercise to protect your spine and maximize abdominal engagement.
- Avoid pulling on your neck with your hands; instead, use your hands to lightly support your head or keep them by your sides.
Common mistakes
- Many people pull their head forward with their hands, straining the neck; instead, keep your gaze fixed on the ceiling or use your hands only for light support behind your head.
- Arching the lower back off the mat reduces abdominal engagement and can strain the spine; fix this by actively pressing your lower back down and reducing the range of motion if needed.
- Swinging the legs or upper body to complete the crunch reduces core activation; instead, perform the movement slowly and controlled, focusing on muscle contraction.
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Get Ellim — FreeQuestions
What muscles does Tuck Crunch work?
Tuck Crunch primarily targets Rectus Abdominis. Secondary muscles include Obliques.
Is Tuck Crunch good for beginners?
Tuck Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Tuck Crunch?
You need Body weight to perform Tuck Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Tuck Crunch?
Focus on initiating the movement from your core, actively pulling your navel towards your spine rather than just swinging your legs or head. Control the eccentric phase by slowly extending your legs and lowering your upper body, maintaining constant tension in your abs. Keep your lower back firmly pressed into the mat throughout the entire exercise to protect your spine and maximize abdominal engagement. Avoid pulling on your neck with your hands; instead, use your hands to lightly support your head or keep them by your sides.
What are common mistakes when doing Tuck Crunch?
Many people pull their head forward with their hands, straining the neck; instead, keep your gaze fixed on the ceiling or use your hands only for light support behind your head. Arching the lower back off the mat reduces abdominal engagement and can strain the spine; fix this by actively pressing your lower back down and reducing the range of motion if needed. Swinging the legs or upper body to complete the crunch reduces core activation; instead, perform the movement slowly and controlled, focusing on muscle contraction.
Related exercises
Alternate Oblique Crunch
Waist · Obliques · Body weight
Crunch (on bench)
Waist · Rectus Abdominis · Body weight
Crunch (arms straight)
Waist · Rectus Abdominis · Body weight
Crunch (hands overhead)
Waist · Rectus Abdominis · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store