Crunches
Muscles worked: Abdominals
How to do it
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Place your hands behind your head or cross them over your chest.
- 3
Engage your core and lift your upper body towards your knees, focusing on using your abdominal muscles.
- 4
Lower yourself back down to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Crunches FAQ
What muscles does the Crunches work?
The Crunches primarily works the Abdominals.
What are the best sets and reps for the Crunches?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Crunches is good?
There is no single number: a good Crunches depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Crunches in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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