Tuck Crunch
How to do the Tuck Crunch
- 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
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
Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
- 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
Slowly begin to lower your torso back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
How to program the Tuck Crunch
Sets and reps
As an isolation movement, the Tuck Crunch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Tuck Crunch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Tuck Crunch work?
The Tuck Crunch primarily targets the Abdominals.
What equipment do I need for the Tuck Crunch?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Tuck Crunch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
