Tuck Crunch
Tuck Crunch is a strength - flexion with thighs held vertically 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
- Iliopsoas, Internal and external obliques
- Exercise type
- Strength - flexion with thighs held vertically
Exercise technique
- Lie down
Lie face up on a mat.
- Legs
Loosely cross your ankles and raise the thighs vertically.
- Knees
Use a comfortable knee bend with lower legs parallel to the floor.
- Arms
Cross arms over your chest.
- Curl
Lift the upper back while controlling lower-back contact with the floor.
- Top
Hold the legs still and briefly maintain abdominal shortening.
- Return
Inhale as you slowly lower the shoulders to the mat.
Key technique points
- Keep thighs over the pelvis.
- Do not squeeze the ankles together.
- Leave arms crossed on the chest.
- Keep hips grounded.
- Keep the neck comfortable.
- Exhale as you curl.
Common mistakes
Drawing knees to the chest
Do not turn this upper-body variation into a reverse crunch.
Swinging the legs
Do not use thigh position as a momentum source.
Opening the arms
Do not add arm swing to the curl.
Arching the lower back
Do not lose mat contact as the legs drift down.
Reaching the head
Do not move your chin forward instead of lifting the shoulders.
Hitting the back down
Do not drop without completing the lowering phase under control.
Frequently asked questions
Tuck Crunch: why is “Drawing knees to the chest” a mistake?
Do not turn this upper-body variation into a reverse crunch.
Tuck Crunch: why is “Swinging the legs” a mistake?
Do not use thigh position as a momentum source.
Tuck Crunch: why is “Opening the arms” a mistake?
Do not add arm swing to the curl.
Tuck Crunch: why is “Arching the lower back” a mistake?
Do not lose mat contact as the legs drift down.
Tuck Crunch: why is “Reaching the head” a mistake?
Do not move your chin forward instead of lifting the shoulders.
Tuck Crunch: why is “Hitting the back down” a mistake?
Do not drop without completing the lowering phase under control.
What should I focus on when doing Tuck Crunch?
Keep thighs over the pelvis. Do not squeeze the ankles together. Leave arms crossed on the chest. Keep hips grounded. Keep the neck comfortable. Exhale as you curl.
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.