Crunch (arms down)
The Crunch (arms down) primarily works the Rectus Abdominis, with secondary activation of the External Obliques. It is a bodyweight isolation exercise at intermediate difficulty.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Instructions
- Preparation: Lie supine on mat or bench. Bend knees and hips and place feet on floor. Extend arms down to sides. Execution: Flex waist to raise upper torso from mat or bench. Keep low back on floor or mat and raise torso up as high as possible. Extend hands toward sides of heels. Return until back of shoulders contact mat or bench. Repeat. Comments: Certain individuals may need to keep their neck in neutral position with space between their chin and sternum, particularly if hands are placed behind head. SeeSpot Reduction Myth. Also seeCurl-up / Half Sit-up Test. SeeArm Position During Waist Exercises.
Alternative Exercises
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