Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Machine Crunch

MachineIsolationEasy to learn
Front
Back
Primary

Works

Abs

You need

Ab crunch machine

How to do itPictures · 3 steps
1Start
2Squeeze
Main muscles
  1. 1Set it so the pivot is near your belly button
  2. 2Crunch your ribs down
  3. 3Control the stretch back

Most common mistake

Pushing with the arms.

Watch a demo

Good for

  • Ranked #2 for abs
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Cable Crunchvs Hanging Leg Raisevs Decline Sit-Up
S
For abs
#2 of 23
See the full list →
Research
88
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 88
Target tensionExcellent
Loaded stretchGood
ProgressionExcellent
Low costExcellent

Loaded spinal flexion on a fixed path, easy to progress like any other machine.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

Takes

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280