How to do the Tuck Crunch
Tuck Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
Tuck Crunch demonstration · © GymiaFit
Tuck Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Tuck Crunch step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands behind your head with your elbows pointing outwards.
- 3Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
- 4Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
- 5Repeat for the desired number of repetitions.
Tuck Crunch — questions
What muscles does the Tuck Crunch work?
The Tuck Crunch primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Tuck Crunch?
None — the Tuck Crunch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Tuck Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Tuck Crunch?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Tuck Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.