Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Highlighted muscles
How To Perform
- 1 Lie on your back with knees bent and feet flat.
- 2 Place hands behind the head lightly.
- 3 Curl the upper body toward the knees, lifting shoulder blades off the floor.
- 4 Return under control.
Form Cues
- ✓ Focus on curling the spine — do not just lift the head.
- ✓ Exhale as you crunch.
Common Mistakes
- ✗ Pulling the neck with the hands.
- ✗ Using hip flexors to sit all the way up.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Crunch, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Crunch? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Crunch should I do?
3 sets of 20–30 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Crunch target?
Crunch primarily targets the Core.
Is Crunch good for beginners?
Crunch is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Crunch, 45 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.