Legs · Machine
Core Scrunch
How to do the core scrunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Kneel on the knee carriage and grab the handles at the top. Brace your core and exhale as you pull your knees up toward your chest along the track, keeping the movement smooth and controlled. Pause briefly at the top, then lower back down slowly without letting the carriage slam.
- 1A strong lower-ab and hip-flexor pull as the knees travel up, plus a deep abdominal brace throughout the rep.
Common mistakes
- Swinging for momentum, pulling with the arms, letting the low back arch, or crashing the carriage at the bottom.
Muscles worked
The core scrunch mainly works the lower abs and hip flexors, with the upper abs and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsMinor
- GlutesMinor
Core Scrunch strength standards
See how your core scrunch ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM10 lb
Silvere1RM17.5 lb
Golde1RM25 lb
Platinume1RM40 lb
Diamonde1RM57.5 lb
Champione1RM70 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the core scrunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the couch stretch
Last reviewed April 2026.