10 Best Gorilla Chin/crunch Alternatives for No-Equipment Training

The Gorilla Chin/crunch is done hanging. Ranked closest by our scoring: the Seated Flat Bench Leg Pull-in, Cocoons and Seated Leg Tucks. Seven harder versions, among them the Hanging Leg Raise and the Hanging Straight Leg Hip Raise, are listed below as progressions rather than swaps.

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

Original Exercise: Gorilla Chin/crunch

Gorilla Chin/crunch
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Biceps, Lats

How to perform Gorilla Chin/crunch
  1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
  3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
  4. Slowly start to inhale as you return to the starting position.
  5. Repeat for the recommended amount of repetitions.
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Ranked Gorilla Chin/crunch Alternatives

10 substitutes, ranked by how closely each one matches the Gorilla Chin/crunch 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
    Seated Flat Bench Leg Pull-in

    1. Seated Flat Bench Leg Pull-in

    87% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    The same equipment, done seated instead.

    How to perform this exercise
    1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
    2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
    3. After a second pause, go back to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: seated, not hanging
  2. Hanging Leg RaisePlay demonstration

    Progression

    2. Hanging Leg Raise

    89% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
  3. Hanging Straight Leg Hip RaisePlay demonstration

    Progression

    3. Hanging Straight Leg Hip Raise

    89% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
  4. Hanging Straight Leg RaisePlay demonstration

    Progression

    4. Hanging Straight Leg Raise

    89% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
  5. Hanging Leg Hip RaisePlay demonstration

    Progression

    5. Hanging Leg Hip Raise

    89% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
  6. Hanging PikePlay demonstration

    Progression

    6. Hanging Pike

    88% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
  7. Leg Pull-in

    Progression

    7. Leg Pull-in

    86% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
  8. Vertical Leg Raise (On Parallel Bars)Play demonstration

    Progression

    8. Vertical Leg Raise (On Parallel Bars)

    84% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: hanging, the same as the Gorilla Chin/crunch
    • Balance: harder to stay steady on than the Gorilla Chin/crunch
  9. CocoonsPlay demonstration

    9. Cocoons

    82% 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 Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: lying on your back, not hanging
  10. Seated Leg Tucks

    10. Seated Leg Tucks

    82% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
    2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
    3. After a second pause, go back to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: abs, the same as the Gorilla Chin/crunch
    • Equipment: bodyweight only, the same as the Gorilla Chin/crunch
    • Body position: seated, not hanging

Gorilla Chin/crunch FAQ

What muscles does Gorilla Chin/crunch work?

The Gorilla Chin/crunch primarily targets the rectus abdominis with secondary activation of the obliques and hip flexors. The movement combines spinal flexion and hip flexion, so you feel compression in the midline and tension through the iliopsoas if technique allows hip drive.

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