Crunch (on bench) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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