Bench or Floor Reverse Crunch

Default prescription & biomechanics

Primary muscles

Core, Abs

Equipment

Bodyweight

Movement pattern

Core (Pull force)

Difficulty

Beginner

Working rep range

12-20 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (3.8 MET)

Step-by-step coaching cues

1. Lie on your back holding the bench behind your head.
2. Roll your hips and lower back off the pad toward your chest.
3. Unroll one vertebra at a time under strict control.

Joint & safety considerations

No specific joint contraindications are flagged for Bench or Floor Reverse Crunch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Kneeling Rope Cable Crunch	Cable swap	Cable
Controlled Contralateral Dead Bug	Same movement pattern	Bodyweight
Gymnastic Hollow Body Hold	Same movement pattern	Bodyweight
Hardstyle RKC Plank	Same movement pattern	Bodyweight
Roman Chair / Captain's Chair Leg Raise	Same movement pattern	Bodyweight
Ab Wheel or Barbell Rollout	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.