Lying Tuck Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended and arms resting by your sides or lightly touching your temples.
2. Engage your core to press your lower back firmly into the floor, eliminating any arch.
3. Lift your heels 2-3 inches off the ground to create initial tension in the lower abdominals.

How to do it

1. Exhale as you simultaneously pull your knees toward your chest and lift your shoulder blades off the floor.
2. Contract your abs hard at the top of the movement, bringing your knees and chest as close together as possible.
3. Inhale as you slowly reverse the movement, extending your legs and lowering your torso back to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to tuck and 2 seconds to extend, without letting your heels touch the ground between reps.

Form checklist

• Keep your lower back glued to the floor throughout the entire range of motion.
• Avoid pulling on your head or neck; use your abdominal strength to lift your shoulders.
• Ensure your knees move toward your chest rather than just moving your feet up and down.
• Keep your chin slightly tucked to maintain a neutral cervical spine.

Pro tips

• Focus on a posterior pelvic tilt by imagining you are pulling your belly button through the floor to maximize lower ab recruitment.
• Pause for one second at the peak of the contraction to emphasize the mind-muscle connection with the rectus abdominis.

Make it harder

• Hold a light medicine ball or dumbbell between your knees to increase resistance.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the lying tuck crunch work?

The lying tuck crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying tuck crunch?

The lying tuck crunch requires no equipment — just your body weight.

Is the lying tuck crunch good for beginners?

Yes. The lying tuck crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals