Half Way Crunch
The halfway crunch is a bodyweight core exercise that holds the crunch at its midpoint and performs small pulsing contractions. This technique keeps the abs under continuous tension throughout the set, increasing muscle endurance and the burn compared to full-range crunches.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head and lift your shoulder blades off the floor.
- Hold the crunch at the midpoint, approximately halfway between flat and fully upright.
- Perform small pulsing crunches from this midpoint position.
- Continue for the desired number of repetitions or duration.
Form cues
- Keep your lower back pressed firmly into the floor.
- Lift your shoulder blades just high enough to clear the ground.
- Hold the midpoint and pulse in a small, controlled range of motion.
- Keep your neck relaxed and avoid pulling on your head with your hands.
Breathing: Exhale as you lift and pulse at the midpoint, and inhale gently as you maintain the hold.
Common mistakes
- Pulling on the neck with hands, which strains the cervical spine instead of working the abs.
- Using momentum to swing up and down, which reduces continuous tension on the abdominal muscles.
- Lifting the lower back off the floor, which shifts the effort away from the core and toward the lower back.
Muscles worked
Primary: abs. Secondary: hip flexors.
Suggested sets & reps
Get fitter
3 sets × 20-30 seconds, rest 60 seconds
Lose weight
3 sets × 30-45 seconds, rest 45 seconds
Build muscle
3 sets × 15-20 pulses, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp neck pain, lower your head and rest for a moment.
- If you have lower back discomfort, reduce your range of motion or ease off.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my neck instead of my abs?
You are likely pulling your head forward with your hands. Rest your head lightly in your fingertips and focus on lifting with your chest.
How often should I do half way crunches?
2 to 3 times per week is plenty for beginners to build core endurance while allowing adequate recovery time.
Should my lower back come off the floor?
No. Keep your lower back pressed down into the ground throughout the entire exercise to protect your spine and properly target your abs.