Floor Twisting Crunch Feet on Bench exercise animation (Weiblich)

Floor Twisting Crunch Feet on Bench

Zielmuskel
Obliques
Synergistenmuskeln
Rectus Abdominis
Equipment
Body weight
Körperregion
Waist
Typ
Strength

The floor twisting crunch with feet on a bench is a bodyweight core exercise that primarily targets the obliques, with the rectus abdominis assisting through the crunch. Lying on the floor with your hips and knees bent about 90° and your feet resting on a bench, you crunch up and rotate the torso to drive one shoulder toward the opposite knee, building rotational ab strength and a more defined waist.

Floor Twisting Crunch Feet on Bench: So führst du sie aus

  1. 1Lie on your back on the floor and rest both feet flat on a bench so your hips and knees are bent at roughly 90°.
  2. 2Place your hands lightly behind your head or by your ears, keeping your elbows wide and your lower back flat against the floor.
  3. 3Brace your core and exhale as you crunch your shoulders up off the floor.
  4. 4As you rise, rotate your torso to bring one shoulder and elbow toward the opposite knee, leading the twist from your obliques rather than yanking your neck.
  5. 5Squeeze the obliques at the top of the rotation for a brief pause.
  6. 6Inhale and lower your torso back to the floor under control, untwisting as you descend.
  7. 7Repeat to the same side for your reps, then switch and rotate toward the other knee, keeping the movement slow on both sides.

Technik-Tipps

  • Drive the rotation from your obliques and rib cage, not by pulling on your head — keep your hands relaxed and your neck long.
  • Keep your lower back pressed into the floor throughout the set to keep tension on the abs and protect your spine.
  • Exhale as you crunch and twist, inhale as you lower, so your core stays braced through the rep.
  • Move slowly and pause at the top instead of rushing — controlled tension beats high reps for the obliques.
  • Keep your feet stable and relaxed on the bench so the work comes from your core, not from pushing with your legs.

Häufige Fehler

  • Pulling on your head and neck to twist up, which strains the cervical spine and shifts work away from the obliques.
  • Letting your lower back arch off the floor, which loses ab tension and stresses the spine.
  • Rushing the reps and using momentum to swing up, which reduces the load on the obliques.
  • Only crunching straight up without actually rotating, which turns it into a basic crunch and misses the oblique focus.
  • Pushing through your feet on the bench to help lift, which lets the legs do work the core should be doing.

Häufig gestellte Fragen

What muscles does the floor twisting crunch with feet on a bench work?

It primarily works the obliques along the sides of your waist, with the rectus abdominis (the front ab wall) assisting during the crunch portion of each rep.

Why rest my feet on a bench instead of the floor?

Placing your feet on a bench fixes your hips and knees at about 90°, which keeps the lower back flat and shifts more of the work onto your abs and obliques rather than your hip flexors.

Is this exercise good for beginners?

Yes. It uses only your body weight and a bench, and you control the difficulty with tempo and range. Beginners should start with slow, controlled reps and focus on twisting from the core rather than the neck.

How many sets and reps should I do?

Aim for 2–3 sets of 10–15 controlled reps per side. Because it is a bodyweight movement, prioritize a full, controlled rotation over chasing high numbers.

Where should I feel this exercise?

You should feel it along the sides of your waist (the obliques) as you rotate, with the front of your abs working as you crunch up. If you mostly feel it in your neck, you are pulling with your hands instead of your core.

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