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Gorilla Chin/Crunch 101 Video Tutorial

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Gorilla Chin/Crunch
Gorilla Chin/Crunch

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment

Body Weight

Fitness Level









The Gorilla Chin/Crunch exercise is a dynamic movement that targets the abdominal muscles as its primary focus, while also engaging secondary muscle groups such as the lats, shoulders, and biceps. This bodyweight exercise requires no additional equipment. To perform the Gorilla Chin/Crunch, one typically starts in a hanging position from a bar with an overhand grip, then initiates the movement by bringing the knees up toward the chest while simultaneously curling the torso forward, aiming to touch the knees with the elbows. This coordinated action effectively engages the core muscles, providing an intense abdominal workout, while also involving the secondary muscle groups to support the movement.

How to Perform

  1. Begin by gripping a chin-up bar with your palms facing towards you, ensuring your hands are positioned slightly wider than shoulder-width apart.

  2. With your knees bent at a 90-degree angle, align your calves parallel to the ground and your thighs perpendicular, establishing the initial stance.

  3. Initiate the movement by pulling yourself upward while simultaneously bringing your knees towards your chest, executing a crunching motion. Ascend until your nose reaches the level of the bar.

  4. As you return to the starting position, remember to inhale, maintaining control throughout the descent.

  5. Complete the exercise by repeating the prescribed number of repetitions for your workout set, focusing on engaging the abdominal muscles while also targeting secondary muscle groups such as the lats, shoulders, and biceps. No additional equipment is required for this bodyweight exercise, making it accessible for various fitness levels.


  1. Engage core muscles throughout the movement to maximize abdominal activation.

  2. Maintain proper grip on the chin-up bar with palms facing towards you.

  3. Keep hands slightly wider than shoulder-width apart for optimal stability.

  4. Initiate the crunching motion by pulling knees towards chest while ascending.

  5. Control the descent to the starting position, focusing on eccentric muscle engagement.

  6. Ensure knees reach chest level to fully engage abdominal muscles.

  7. Coordinate breathing by inhaling on the way down and exhaling on the way up.

  8. Pay attention to form to prevent swinging or momentum from compromising effectiveness.

  9. Utilize lats, shoulders, and biceps as secondary muscle groups for support and stabilization.

  10. Perform the exercise with body weight only, making it accessible for various fitness levels without the need for additional equipment.

How Not to Perform