Exercise guide
Crunch Hold
- Beginner
- Isolation
- Timed hold
- Waist
The Crunch Hold is an isometric core exercise that targets the rectus abdominis by maintaining a peak contraction. Elevating the legs on a bench helps isolate the abs by neutralizing the hip flexors and ensuring the lower back remains flat.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your back on the floor with your calves resting on a flat bench and knees bent at 90 degrees.
- Place your hands lightly behind your ears or cross them over your chest.
- Press your lower back firmly into the floor to engage your transverse abdominis.
How to do it
- Exhale as you lift your shoulder blades off the floor, curling your torso toward your knees.
- Hold the peak contraction for the duration of the set, keeping your core under constant tension.
- Maintain shallow, controlled breathing throughout the hold rather than holding your breath.
- Lower your shoulders back to the floor with control once the time is complete.
Form checklist
- Keep your lower back glued to the floor throughout the hold.
- Ensure your shoulder blades remain completely off the ground.
- Avoid pulling on your neck with your hands.
- Keep your chin tucked slightly to maintain a neutral cervical spine.
Pro tips
- Focus on the mind-muscle connection by visualizing your ribs pulling down toward your pelvis to shorten the abdominal wall.
- Exhale all your air at the start of the hold to achieve a deeper, more intense abdominal contraction.
Make it harder
- Extend your arms straight back past your ears to increase the lever length and difficulty.
- Slowly lift your heels an inch off the bench to add lower abdominal tension while maintaining the crunch.
Frequently asked
- What muscles does the crunch hold work?
- The crunch hold primarily targets the abs, and also works the obliques as secondary muscles.
- What equipment do you need for the crunch hold?
- The crunch hold uses dumbbell.
- Is the crunch hold good for beginners?
- Yes. The crunch hold is a beginner-friendly movement and a strong foundation to build on.