Crunch Floor
Crunch Floor works as a standalone core block, and pure bodyweight leverage keeps the focus on a trunk that resists rather than folds.
How to do Crunch Floor
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Crunch Floor Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Crunch Floor Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Crunch Floor
Swap Crunch Floor For
Crunch Floor — Frequently Asked Questions
How do you do the Crunch Floor?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engage your abs and lift your shoulders off the ground, curling forward towards your knees. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Crunch Floor work?
The Crunch Floor primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Crunch Floor should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Crunch Floor good for beginners?
Yes. The Crunch Floor is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Crunch Floor?
Try the Band Standing Crunch, Cable Seated Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
