PlanWorkouts

Exercise 0274 · REF TFqbd8t

Crunch Floor exercise animation

Crunch Floor

Category
Waist
Equipment
Body Weight
Target
Abs

The floor crunch is the baseline ab exercise everything else gets compared to — short range of motion, no equipment, just spinal flexion against gravity. Because the range is so short, quality matters more than speed; rushing through reps mostly works the hip flexors instead of the abs. It's a fine starting point, but most lifters outgrow it quickly once basic ab strength is established.

How to Do the Crunch Floor

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
  4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Crunch Floor primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Crunch Floor work?
The Crunch Floor primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Crunch Floor?
The Crunch Floor is done with no equipment — just body weight.
What's a good alternative to the Crunch Floor?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.