Instructions

1

Lie flat on your back on a mat or floor with knees bent and feet flat on the ground, positioned hip-width apart. Place hands behind your head with fingers lightly supporting the head without pulling on the neck.

2

Engage your core by drawing your navel toward your spine. Keep your feet grounded and neck in neutral alignment with your spine throughout the movement.

3

Lower your torso back down toward the starting position in a controlled manner, allowing the abdominal muscles to lengthen as your shoulders approach the floor. Do not fully relax at the bottom position.

4

Exhale and curl your upper torso forward by flexing the rectus abdominis, lifting your shoulders off the floor. Continue lifting until your chest approaches your thighs, then reverse the movement to return to the starting position with control.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Crunch Floor allows you to target the Rectus Abdominis with precision. As a foundational Strength, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Waist stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the Crunch Floor , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

Dumbbell Crunch Floor
Cable Crunch Floor
Banded Crunch Floor

Beginner Tips

If you are new to the Crunch Floor , focus on mastering the movement pattern with zero weight before adding Body weight.

Crunch Floor