Technique
- Lie on the ground, facing up, with your hands behind your head.
- Use a Hollow body position: engage your Abs and lift your upper back and legs off the ground. Only your lower back should be in contact with the ground at this point. This is the starting position.
- Bring your legs in and crunch your trunk forward at the same time.
- Return to the starting position ( Hollow body).
Form tips
- During the duration of the exercise, only your lower back should be in contact with the ground.
- Bring your legs as close as possible to your chest.
Muscles
Strength
Primary
- Abs
- Obliques
- Pelvis
- Quadriceps
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
- Iliacus
- Rectus femoris
- Psoas major
Equipment
Appears in
Progressions
Weighted cocoon
Novice
Regressions
Tuck reverse crunch
Beginner
Variations
Weighted cocoon
Novice
View Similar Exercises
View Similar Exercises
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