Tuck Crunch
Description
The tuck crunch is a core exercise where you simultaneously crunch your upper body up and pull your knees toward your chest, meeting in the middle. The combined movement trains the upper and lower abs together in one rep, making it a time-efficient bodyweight ab exercise.
Equipment Required
Tuck Crunch Instructions
- Lie on your back with arms extended behind your head and legs extended straight.
- Brace your core and press your lower back into the floor.
- Simultaneously lift your upper body (reaching your hands forward) and pull your knees toward your chest.
- Meet in the middle with your hands reaching past your knees. Squeeze your abs hard.
- Slowly extend back to the start position — arms overhead and legs extended.
- Do not let your hands, feet, or shoulder blades touch the floor between reps to maintain tension.
- Control both the crunch and extension phases. No swinging or jerking.
- Repeat for the desired number of reps.
Tuck Crunch Form & Visual
Tuck Crunch Benefits
- Trains upper and lower abs simultaneously
- No equipment needed — works anywhere
- Time-efficient core exercise
- Easy to scale by adjusting speed and range
- Builds ab endurance and strength
- Excellent core finisher
Tuck Crunch Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques (secondary)
- Transverse abdominis
Tuck Crunch Variations & Alternatives
- Crunch with Leg Lift
- Bicycle Crunch
- Weighted Crunch
- Sprinter Crunch
- V-Up (full extension)
- Weighted Tuck Crunch
- Tempo Tuck Crunch
