Incline Crunch
The Incline Crunch primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Tibialis Anterior. It is a bodyweight isolation exercise at intermediate difficulty.
The Incline Crunch is an intermediate isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Hook feet under foot brace and lie supine on incline board with hips bent.
- Place hands behind neck or head.
Execution
- Flex waist to raise upper torso from bench.
- Keep low back on bench and raise torso up as high as possible.
- Return until back of shoulders contact incline board.
- Repeat.
Comments
- If no knee or calf support is built into incline board, ball or rolled mat can be placed under legs.
- Hip and knee flexors may be involved as stabilizers if incline is steep and no calf or knee support is used.
- If incline bench offers knee support, stabilization from Tibialis Anterior may not be required.
- Certain individuals may need to keep their neck in neutral position with space between their chin and sternum.
- SeeSpot Reduction Myth.
- SeeArm Position During Waist Exercises.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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