Diamond Crunches Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Diamond Crunches are bodyweight exercise that works your lower abs, splenius and upper abs.

Diamond Crunches are great moderate move. When done correctly, they can effectively target your core, neck, upper body and waist.

They require no equipment to do.

Diamond Crunches

How to do Diamond Crunches


Lie on your back with knees out to the sides and soles of your feet touching. Bring your arms out in front and lift your shoulder blades off the ground. Hold a moment at the top and ease back down.

Illustrated Guide

Learn how to do diamond crunches from this step-by-step illustrations:

Diamond Crunches 1
Diamond Crunches 2

Muscles Worked

The muscles used for diamond crunches may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for diamond crunches are:

Primary Muscles

  • Lower Abs
  • Splenius
  • Upper Abs

Synergyst Muscles

  • Transverse Abs

Frequently Asked Questions

What muscles do Diamond Crunches work?
Diamond Crunches work lower abs, splenius, upper abs.
What are Diamond Crunches good for?
Diamond Crunches are beneficial for conditioning, for endurance, for weight loss, love handles, side fat, to lose fat and to strengthen. They work the best for core, neck, upper body and waist, as they work lower abs, splenius, upper abs. Diamond Crunch is is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Diamond Crunch a good exercise?
Diamond Crunch is a popular bodyweight exercise for lower abs, splenius, upper abs.

Training, Progressions and Regressions

Interested in how to improve your Diamond Crunches faster?

Diamond Crunches Training and Progressions

Standards and Averages

Wonder how do others perform in Diamond Crunches and how should you?

Diamond Crunches Standards and Averages


Wonder how to work the same muscles with other exercises?

Diamond Crunches Alternatives


Wonder how to make Diamond Crunches either easier or more challenging?

Diamond Crunches Variations

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Type(s) Bodyweight, Calisthenic, Strength, Aerobic, Cardio, Endurance
Muscles Worked Lower Abdominals, Splenius, Upper Abdominals, Transverse Abdominis
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor
Major Exercise Ab Crunches

Muscles Worked

Target muscle(s) Lower Abs, Splenius, Upper Abs
Synergyst muscle(s) Transverse Abs

Related exercises

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