Floor Crunch
Quick answer
The Floor Crunch mainly works the abs. Torso curl on the floor that targets the rectus abdominis. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Lie on your back, knees bent, feet flat on the floor.
- Place your hands on your chest or near your temples, without pulling on your neck.
- Curl your upper back to lift your shoulder blades off the floor while exhaling.
- Lower slowly without fully releasing your abs.
Muscles worked
MainSecondary
- Rectus Abdominis
Common mistakes
- Don't pull on your head with your hands.
- Your lower back stays on the floor: the movement is short.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Floor Crunch work?
Mainly the abs.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Floor Crunch good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
