10 Best Crunch (Hands Overhead) Alternatives for Core Strength

The Crunch (Hands Overhead) is done lying on your back. Ranked closest by our scoring: the Crunch Floor, the Prisoner Half Sit-up and the Crunch (On Stability Ball). A harder version, the Decline Crunch, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Crunch (Hands Overhead)

Crunch (Hands Overhead)Play demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hip Flexors

How to perform Crunch (Hands Overhead)
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Extend your arms straight above your head.
  3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Crunch (Hands Overhead) Alternatives

10 substitutes, ranked by how closely each one matches the Crunch (Hands Overhead) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Crunch FloorPlay demonstration

    1. Crunch Floor

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  2. Prisoner Half Sit-upPlay demonstration

    2. Prisoner Half Sit-up

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  3. Decline CrunchPlay demonstration

    Progression

    3. Decline Crunch

    99% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  4. Crunch (On Stability Ball)Play demonstration

    4. Crunch (On Stability Ball)

    96% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the abs.

    How to perform this exercise
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
    5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
    • Balance: harder to stay steady on than the Crunch (Hands Overhead)
  5. Arms Straight) Crunch (On Stability BallPlay demonstration

    5. Arms Straight) Crunch (On Stability Ball

    96% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
    3. Place your hands behind your head or cross them over your chest.
    4. Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
    5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
    • Balance: harder to stay steady on than the Crunch (Hands Overhead)
  6. Half Sit-upPlay demonstration

    6. Half Sit-up

    94% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  7. Quarter Sit-upPlay demonstration

    7. Quarter Sit-up

    94% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  8. CocoonsPlay demonstration

    8. Cocoons

    93% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  9. Cross Body CrunchPlay demonstration

    9. Cross Body Crunch

    91% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat on the other side, bringing your left elbow towards your right knee.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)
  10. Butt-upsPlay demonstration

    10. Butt-ups

    90% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Crunch (Hands Overhead)
    • Equipment: bodyweight only, the same as the Crunch (Hands Overhead)
    • Body position: lying on your back, the same as the Crunch (Hands Overhead)

Crunch (Hands Overhead) FAQ

What muscles does Crunch (hands Overhead) work?

The exercise primarily targets the rectus abdominis with secondary activation of the external obliques and hip flexors. Hands overhead increases lever length, raising demand on the rectus but also increasing cervical and thoracic engagement if you tense the neck.

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