Tuck Crunch

Tuck Crunch is a beginner-level isolation in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.