IsolationBodyweight
Double Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Lie flat on your back on a mat with your knees bent at approximately 90 degrees and feet slightly raised off the floor
- Keep your feet elevated throughout the movement to maintain constant tension in your abdominal muscles
- Place your hands lightly behind your head with your elbows flared wide - do not pull on your neck
- Take a deep breath in, then simultaneously lift your shoulder blades off the ground while pulling your knees toward your chest
- Focus on bringing your elbows and knees together in the middle, creating a crunching motion from both ends
- At the peak of the movement, squeeze your abs as hard as possible and hold for 1-2 seconds
- Slowly and with control, lower both your upper body and legs back down to the starting position, taking 2-3 seconds
- Keep your feet off the floor between repetitions to maintain constant tension in your abs
💡Coaching Cues
- ✓
Squeeze abs hard at the top
- ✓
Move upper and lower body together
- ✓
Exhale as you crunch up
- ✓
Lower back stays flat
- ✓
Bring ribs and hips together
- ✓
Constant tension in abs
⚠️Common Mistakes
- ✗
Pulling on neck with hands
- ✗
Using momentum instead of control
