What is Dish Crunches?
Dish Crunches are an easy bodyweight core exercise where you hold legs at 90° and scoop the abdomen while lifting the shoulder blades. They primarily target the core and glutes, improving abdominal endurance and pelvic control with low impact and no equipment.
How to Do Dish Crunches
- Start Position: Lie on your back with legs held at a 90° angle, feet off the floor. Extend hands toward the ceiling, keeping neck long and shoulders relaxed.
- Brace Core: Inhale, then draw your belly button to the spine and connect ribs to hips to form the dish shape before you initiate the lift.
- Exhale and Scoop: Exhale fully while scooping the abdomen, lifting the shoulder blades about 30° off the floor without tucking the chin or straining the neck.
- Hold and Control: Hold the top for one second with glutes engaged and legs steady; avoid arching the lower back or using momentum to lift.
- Lower Smoothly: Slowly lower your shoulders back toward the floor with control, keep the head slightly lifted, reset your breath, and repeat for desired reps.
Muscle Groups
Core, Glutes
Description
From neutral position, move your feet away from the floor and hold in 90 degree angle above the ground, connect the ribs to the hips, then place your hands straight in front of you pointing to the ceiling.Inhale first, then exhale, scooping out your abdomen, belly button to spine, as you lift your shoulder blades 30 degrees off the floor.
Release, slowly lowering your shoulders, but not your head, to the floor.
Repeat for the required amount of repetitions.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Dish Crunches?
Dish Crunches strengthen the rectus and transverse abdominis and engage the glutes, improving core endurance, pelvic control, and posture. They are low-impact, require no equipment, and enhance spinal stability when performed with correct breathing and form.
What common mistakes should I avoid when doing Dish Crunches?
Common mistakes include tucking the chin, lifting hips or lower back, using momentum, and holding the breath. Maintain a neutral neck, keep ribs connected to hips, perform controlled reps, and focus on the abdominal scoop to prevent strain.
How can I progress or modify Dish Crunches?
To progress, extend legs slightly, increase hold time, or add more reps. For easier options, place hands under hips, reduce shoulder lift, or perform bent-knee crunches. Alternatives include hollow holds, dead bugs, and glute bridges for similar core and glute work.