Reverse Crunch
Muscles worked
Instructions
- 1Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
- 2Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
- 3While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
- 4Hold the contraction for a second and move your legs back to the starting position while exhaling.
- 5Repeat for the recommended amount of repetitions.
About Reverse Crunch
The reverse crunch flips the logic of the classic crunch: here the hips and pelvis rise toward the chest while the upper body stays on the floor. Lying down with knees bent, you curl the pelvis upward, lifting the glutes, then lower under control. This bodyweight movement emphasises the lower rectus abdominis, often neglected by the standard crunch. It also avoids neck strain, since the head stays down. Performed without momentum, it is an excellent exercise for beginners and advanced lifters alike.
check_circleBenefits
- check_circleEmphasizes the lower rectus abdominis through pelvic curl
- check_circleLittle neck strain compared with the classic crunch
- check_circleNeeds no equipment, ideal for training at home
lightbulbExecution tips
- lightbulbCurl the pelvis upward instead of swinging the legs
- lightbulbLift the glutes slightly off the floor on each rep
- lightbulbKeep the thighs close to the chest throughout
- lightbulbLower the pelvis slowly instead of dropping suddenly
warningCommon mistakes
- warningUsing leg momentum instead of the ab contraction
- warningFailing to lift the pelvis and only moving the legs
- warningGoing too fast and bouncing off the floor
- warningArching the lower back instead of curling the spine
helpFrequently asked questions
How is it different from a normal crunch?expand_more
The classic crunch curls the upper trunk, while the reverse crunch rolls the pelvis up to target the lower abs.
How many reps should I do?expand_more
Aim for 12 to 20 controlled reps focusing on the pelvic curl.
How do I avoid using momentum?expand_more
Lower slowly over 2 to 3 seconds and initiate from the pelvis rather than the legs. If you swing, the range or load is too big: reduce it and focus on curling the lower back.
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