tuck crunch: technique and muscles worked

How to do this exercise

Step:1 Lie flat on your back with your knees bent and feet flat on the ground.
Step:2 Place your hands behind your head with your elbows pointing outwards.
Step: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.
Step:4 Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Body weight Free weights
Body part: Abdominals
Target muscle: Rectus abdominis Transverse abdominis Internal obliques External obliques

Hypertrophy grade

Low4 / 10

Nemeo’s take

The knee-chest crunch is excellent for targeting the central part of the abs with a simple and safe execution. It offers little resistance in the stretched position and the tension drops to the ground, clearly limiting the potential for hypertrophy compared to weighted or suspended variants. The isolation is correct and the risk of compensation by the neck or hip flexors is low, but progressive overload remains difficult. Ideal as a supplement for the burning sensation, but limited to maximize abdominal thickness in the long term.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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tuck crunch

How to do this exercise

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