Crunch
The Crunch is a bodyweight exercise that primarily targets the core. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Crunch
- 1Lie on your back with your knees bent, feet flat on the floor, and lower back gently pressed into the ground, then place your hands lightly behind your head or cross them over your chest while looking up at the ceiling.
- 2Tighten your abs and slowly curl your shoulders and upper back off the floor as you breathe out, pause for a second at the top, then lower back down with control as you breathe in without letting your lower back pop off the floor.
Coach tips
- Think about bringing your ribs toward your hips, not yanking your head forward with your hands.
- Keep the movement small and controlled; your lower back stays on the floor the whole time.
- Breathe out on the way up and in on the way down so you don’t hold your breath or rush.
Train core smarter
One rep, one set. Hypro turns the Crunch into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Crunch weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much core you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Crunch fits right into proven hypertrophy and strength templates.
