Crunches
Crunches is a strength – upper-torso flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques, Transversus abdominis
- Exercise type
- Strength – upper-torso flexion
Exercise technique
- Support
Place your feet on the floor or on a stable bench with knees at a right angle.
- Lie down
Set your back on the mat and stabilize your pelvis comfortably.
- Hands
Keep your hands loose beside your head.
- Curl
Exhale and draw your ribs down and inward.
- Rise
Lift your shoulder blades a few centimeters while keeping your lower back down.
- Contract
Briefly maintain the abdominal contraction at the top.
- Return
Inhale and slowly lower your shoulders to the start.
Key technique points
- Initiate the lift through your rib cage.
- Do not apply finger pressure to your neck.
- Keep your leg support stable.
- Complete the short range with control.
- Keep your chin at a comfortable distance.
- Treat the descent as part of the exercise.
Common mistakes
Rising into a sit-up
Do not sit up through your hips and change the crunch range.
Pressing the lower back down excessively
Do not force mat contact with excessive pressure.
Closing the elbows
Do not press your hands into your head and pull it.
Using foot momentum
Do not push hard through your feet to raise your torso.
Rushing repetitions
Establish abdominal control at the top before the next repetition.
Striking the floor
Do not end the descent by slamming your shoulder blades down.
Frequently asked questions
Crunches: why is “Rising into a sit-up” a mistake?
Do not sit up through your hips and change the crunch range.
Crunches: why is “Pressing the lower back down excessively” a mistake?
Do not force mat contact with excessive pressure.
Crunches: why is “Closing the elbows” a mistake?
Do not press your hands into your head and pull it.
Crunches: why is “Using foot momentum” a mistake?
Do not push hard through your feet to raise your torso.
Crunches: why is “Rushing repetitions” a mistake?
Establish abdominal control at the top before the next repetition.
Crunches: why is “Striking the floor” a mistake?
Do not end the descent by slamming your shoulder blades down.
What should I focus on when doing Crunches?
Initiate the lift through your rib cage. Do not apply finger pressure to your neck. Keep your leg support stable. Complete the short range with control. Keep your chin at a comfortable distance. Treat the descent as part of the exercise.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.