Crunch
These notes combine advice from 10 reviewed passages across 10 workouts.
Overview
Section titled “Overview”The crunch is a core-strength movement built around a small, rounded abdominal curl. Tuck the chin and draw the ribs toward the pelvis, stopping before the torso rises upright. [3]
Basic technique
Section titled “Basic technique”Move slowly and use the abdominal muscles to curl. Keep the back rounded, the chin tucked, and the ribs moving toward the pelvis. [3]
When the legs and torso move toward each other, let both sides contribute equally and meet in the middle. [1]
Cross-crunch variations
Section titled “Cross-crunch variations”For an elevated alternating version, place the hands behind the head and keep the feet raised. Alternate the knees and use only a small torso lift to bring the knee and elbow together in the middle. [4]
In another variation, bring the left knee toward the right and the right knee toward the left, then perform the crunch. [5]
Programming and effort
Section titled “Programming and effort”Crunches can be included in a one-minute maximum-repetition test with judges checking form. During mixed stations, the crunch section may be the hardest part for one person, while another person may be more limited by a different exercise. [2] [6]
Sources
Section titled “Sources”1. 2024-01-09, 2198.7-2218.4s
Workout: workout:2024-01-09
Passage: passage:2024-01-09:000982-000988
2. 2024-01-29, 238.3-251.9s
Workout: workout:2024-01-29
Passage: passage:2024-01-29:000096-000100
3. 2024-02-09, 3544.5-3587.9s
Workout: workout:2024-02-09
Passage: passage:2024-02-09:001304-001313
4. 2024-02-26, 4108.4-4129.6s
Workout: workout:2024-02-26
Passage: passage:2024-02-26:001402-001412
5. 2025-02-20, 3870.7-3878.2s
Workout: workout:2025-02-20
Passage: passage:2025-02-20:001537-001542
6. 2026-04-03, 3789.6-3807.2s
Workout: workout:2026-04-03
Passage: passage:2026-04-03:000739-000744