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Eccentric Crunch

Step by step instructions, muscle activation and variants for the Eccentric Crunch.

EasyAbs

About this exercise

The negative crunch emphasises the eccentric (lowering) phase of the standard crunch, requiring you to slowly resist gravity as you lower your torso from the top position back to the floor. Focusing on the eccentric phase places greater mechanical stress on the abdominal muscles, promoting strength and hypertrophy with each controlled repetition.

How to Perform

  • Lie flat on your back with knees bent and feet flat on the floor, hip-width apart
  • Place your hands lightly behind your head or crossed over your chest
  • Curl your torso up to the top crunch position, flexing your abs fully
  • From the top position, take 3–5 seconds to slowly lower your torso back down to the floor, fighting gravity the entire way
  • Keep your lower back pressing gently into the floor and avoid pulling on your neck
  • Reset and repeat, initiating each rep from the top position

Muscle Activation

Primary
Abs
Secondary
Core

Common Mistakes

Common mistakes content is coming soon.

About the Eccentric Crunch

The Eccentric Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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