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Crunch (on bench)

Step by step instructions, muscle activation and variants for the Crunch (on bench).

EasyAbs

About this exercise

A core exercise where you lie on the floor with your calves resting on a flat bench, then perform a crunch. Elevating the legs on the bench places the hips at 90 degrees, which reduces hip-flexor involvement and isolates the rectus abdominis more effectively than a standard floor crunch.

How to Perform

  • Place a flat bench behind you and lie on the floor on your back
  • Rest your calves on the bench so that your hips and knees are each at approximately 90 degrees
  • Place your hands lightly behind your head or cross them over your chest
  • Engage your core and curl your upper back off the floor, bringing your chest toward your knees
  • Hold the contracted position briefly, squeezing the abs
  • Slowly lower your upper back back to the floor
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Abs
Secondary
Obliques

About the Crunch (on bench)

The Crunch (on bench) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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