Knee Tuck Crunch
A core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
- Body part
- Abs
- Movement
- Core: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Upper Abs, Primary, 100%
- Lower Abs, Secondary, 70%
- Obliques, Stabilizer, 30%
How to perform
Lie flat on your back on a mat with your legs extended and arms at your sides.
Place your hands lightly behind your head for support, keeping elbows wide.
Engage your core by drawing your belly button towards your spine.
Simultaneously lift your knees towards your chest while curling your upper body off the ground.
Hold the top position for a moment, squeezing your abs tightly.
Slowly lower back to the starting position, keeping control throughout the movement.
Repeat for the desired number of repetitions.
Tips
Focus on controlled movements to maximize core engagement and avoid using momentum.
Keep your lower back pressed against the mat to prevent strain and ensure proper form.
Exhale as you crunch up and inhale as you return to the starting position.
Avoid pulling on your neck with your hands; use them only for light support.
If you feel tension in your neck, try to relax it and focus on using your core muscles.
Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Related exercises
Variations · 1
Bent-Leg Raised Crunch (Hands Behind Head)
Hands behind head rather than crossed on chest.
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