How to do a Tuck Crunch

The Tuck Crunch is a beginner bodyweight exercise that works your abs, with help from your hip flexors.

How to do a Tuck Crunch, step by step

1. Lie flat on your back with your knees bent and feet flat on the ground.
2. Place your hands behind your head with your elbows pointing outwards.
3. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Pulling on neck
• Not engaging core
• Using momentum

Sets and reps by goal

Alternatives, progressions and regressions

Similar exercises

• Hanging Leg Raise (Slings)

More exercises for the same muscles

• Reverse Crunch
• Hanging Leg Raise
• Overhead Crunch
• Twisted Leg Raise

Frequently asked questions

What muscles does the Tuck Crunch work?

The Tuck Crunch mainly works your abs. It also works your hip flexors.

Is the Tuck Crunch good for beginners?

Yes. The Tuck 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 Tuck 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 Tuck Crunch?

Good alternatives are Hanging Leg Raise (Slings), Reverse Crunch and Hanging Leg Raise.

Put it in a workout plan

• Bodyweight training program
• Full body training program
• Hypertrophy program
• Browse all exercises