Floor Crunch
Floor Crunch is a strength – short-range spinal flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques
- Exercise type
- Strength – short-range spinal flexion
Exercise technique
- Lie down
Lie on your back with knees bent and feet planted.
- Hands
Rest your hands lightly on your chest or beside your head.
- Start
Leave a little space under your chin without pressing it into your chest.
- Curl
Exhale and bring your ribs toward your pelvis.
- Height
Keep your hips still as your shoulder blades leave the floor.
- Return
Lower your upper back onto the mat under control.
- Repeat
Prepare for the next curl without hitting your head on the floor.
Key technique points
- Do not lift your lower back to sit up.
- Keep your feet relaxed and still.
- Do not pull your neck with your hands.
- Use a short, controlled curl.
- Focus on abdominal shortening.
- Do not drop your shoulders on the descent.
Common mistakes
Doing a sit-up
Do not lift your whole torso and turn the short crunch into hip flexion.
Pulling the head
Do not press your head forward with your hands and load your neck unnecessarily.
Swinging the arms
Do not initiate the lift with arm momentum.
Pushing with the feet
Do not push hard through your heels and move your pelvis.
Dropping quickly
Do not finish by banging your shoulder blades onto the mat.
Tucking the chin tightly
Do not press your chin into your chest and restrict breathing space.
Frequently asked questions
Floor Crunch: why is “Doing a sit-up” a mistake?
Do not lift your whole torso and turn the short crunch into hip flexion.
Floor Crunch: why is “Pulling the head” a mistake?
Do not press your head forward with your hands and load your neck unnecessarily.
Floor Crunch: why is “Swinging the arms” a mistake?
Do not initiate the lift with arm momentum.
Floor Crunch: why is “Pushing with the feet” a mistake?
Do not push hard through your heels and move your pelvis.
Floor Crunch: why is “Dropping quickly” a mistake?
Do not finish by banging your shoulder blades onto the mat.
Floor Crunch: why is “Tucking the chin tightly” a mistake?
Do not press your chin into your chest and restrict breathing space.
What should I focus on when doing Floor Crunch?
Do not lift your lower back to sit up. Keep your feet relaxed and still. Do not pull your neck with your hands. Use a short, controlled curl. Focus on abdominal shortening. Do not drop your shoulders on the descent.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.