Bench Abs Crunch
The bench abs crunch is a bodyweight exercise performed at the edge of a bench, targeting the abdominal muscles. By combining a knee tuck with a torso crunch, it effectively engages the full rectus abdominis and hip flexors.
How to do it
- Sit on the edge of a bench with your hands gripping the sides for support.
- Extend your legs out in front of you and lean back slightly to engage your core.
- Bring your knees toward your chest while simultaneously crunching your torso forward.
- Pause at the top, squeezing your abs.
- Extend your legs back out and return to the starting position, repeating for the desired number of repetitions.
Form cues
- Grip the edges of the bench firmly for stability.
- Lean your torso back slightly while keeping your chest open.
- Exhale as you pull your knees in and crunch your chest forward.
- Pause briefly at the top and squeeze your abdominal muscles.
- Control the movement as you extend your legs back out.
Breathing: Exhale deeply as you pull your knees in and crunch forward, then inhale slowly as you return to the starting position.
Common mistakes
- Rushing through the movement using momentum, which reduces the work done by your core.
- Arching your lower back during extension, which can strain your spine.
- Pulling on your neck with your hands instead of using your abs to lift your torso.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45 seconds
Build muscle
3–4 sets × 10–12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, reduce your range of motion or take a break.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your abdominal muscles working to pull your knees in and curl your torso, and you may also feel some effort in your hip flexors.
How often can I do bench abs crunches?
2 to 3 times per week is a great starting point, allowing your core muscles time to rest and recover between sessions.
What if I feel this in my lower back?
If you feel discomfort in your lower back, your torso might be leaning back too far or your core may be fatiguing. Reduce your range of motion or try a regression.