How to do an Overhead Crunch
The Overhead Crunch is a beginner bodyweight exercise that works your abs, with help from your hip flexors.
How to do an Overhead Crunch, step by step
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight above your head.
- Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Abs |
|---|---|
| Secondary muscles | Hip Flexors |
| Equipment | Bodyweight |
| Difficulty | Beginner |
Common mistakes
- Pulling on the neck
- Using momentum instead of core strength
- Not fully engaging the abdominal muscles
- Arching the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Easier variation
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Overhead Crunch work?
The Overhead Crunch mainly works your abs. It also works your hip flexors.
Is the Overhead Crunch good for beginners?
Yes. The Overhead Crunch is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Overhead Crunch should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Overhead Crunch?
Good alternatives are Hanging Leg Raise (Slings), Reverse Crunch and Hanging Leg Raise.
Put it in a workout plan
Track your Overhead Crunch in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.