Core · Bodyweight
Crunch Floor
How to do the crunch floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back on the floor with knees bent and feet flat. Place your hands lightly behind your head or across your chest, then curl your upper back off the floor by contracting your abs. Lower under control until your shoulder blades touch back down.
- 1Feel your upper abs draw your ribs toward your pelvis
- 2Curl your shoulder blades off the floor, not your whole back
- 3Exhale and squeeze hard at the top of the crunch
Common mistakes
- Avoid pulling on your head or neck with your hands
- Do not use your hip flexors to yank yourself up
- Avoid jerky momentum; keep the motion smooth
Muscles worked
The crunch floor mainly works the upper abs, with the lower abs and obliques assisting.
- Upper AbsPrimary
- Lower AbsSupport
- ObliquesSupport
- QuadsMinor
Kovo programs the crunch floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.