Double crunch
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Lie on your back with your hands behind your head and your feet lifted off the floor.
- Simultaneously lift your shoulders and pull your knees toward your chest, squeezing your abs.
- Slowly lower your upper body and legs back to the starting position with control.
Tips
- Time the movement so your shoulders rise and your knees draw in together, reaching their closest point at the same moment before you lower back down.
- Rest your hands lightly against the back of your head and keep your elbows wide so your neck stays long throughout the movement.
- Keep your feet off the floor throughout the set so your abs remain under continuous demand from the start of each rep to the end.
Common mistakes
- Pulling the head forward with the hands instead of lifting the shoulders, which causes the chin to drop toward the chest and the neck to do the work.
- Letting the upper body and legs drop back down quickly rather than lowering them with control, so the lowering phase becomes uncontrolled.
- Moving only the knees without meaningfully lifting the shoulders, so the upper and lower body no longer move as a coordinated double crunch.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
