How To Do A Reverse Crunch

This page contains affiliate links. We may earn a commission on purchases at no extra cost to you.

The reverse crunch is an ab exercise where you lie on your back and curl your hips off the floor, bringing your knees toward your chest. Instead of lifting your shoulders like a regular crunch, you move your pelvis toward your ribs.

It is a simple way to emphasize the lower part of the abs and is easier on the neck than a standard crunch.

How To Do A Reverse CrunchSide view of a reverse crunch with knees at 90 degrees and hips curled off the floor, abs highlighted.1Start PositionKnees bentat 90°2Finish PositionCurl hipsoff the floorKnees towardchestPrimary muscles: lower absWorkouts.org
Reverse Crunch start and finish positions. The highlighted segments show the primary muscles.

Reverse Crunch Quick Facts

Primary MusclesAbs (rectus abdominis)
Secondary MusclesObliques, hip flexors
EquipmentNone (a mat for comfort)
LevelBeginner
Sets And Reps2-3 sets of 10-15 reps

How To Do A Reverse Crunch

  1. Lie on your back with your arms at your sides and palms down.
  2. Lift your legs so your knees are bent 90 degrees and stacked over your hips.
  3. Brace your core and press your lower back into the floor.
  4. Curl your hips off the floor, bringing your knees toward your chest.
  5. Pause briefly, then lower your hips slowly back to the floor.
  6. Return your knees over your hips and repeat.

Reverse Crunch Form Tips

  • Think of rolling your pelvis up rather than swinging your legs.
  • Keep your knee angle fixed throughout.
  • Lower slowly to keep tension on the abs.
  • Use your arms only for balance, not to push.

Common Mistakes To Avoid

  • Swinging the legs. Momentum takes the work out of the abs.
  • Dropping the hips fast. Control the lowering phase.
  • Pushing hard with the hands. Your arms should only stabilize you.
  • Straightening the legs. Keep the knees bent at about 90 degrees.

Muscles Worked

The rectus abdominis curls the pelvis toward the ribs, with emphasis on its lower part. The obliques assist and the hip flexors hold the legs in position.

Reverse Crunch Variations

  • Crunch: Curls the shoulders instead of the hips.
  • Leg Raise: A harder straight-leg version.
  • Hanging Knee Raise: Done hanging from a bar.
  • Bicycle Crunch: Adds rotation.
  • Dead Bug: A core stability drill.

How Many Sets And Reps Should You Do?

Start with 2-3 sets of 10-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Frequently Asked Questions

Do Reverse Crunches Work The Lower Abs?

They emphasize the lower part of the rectus abdominis, though the whole muscle works.

Are Reverse Crunches Better Than Crunches?

They are different. Reverse crunches are easier on the neck and emphasize the lower abs. Doing both is a good idea.

How Many Reverse Crunches Should You Do?

Two to three sets of 10-15 slow reps is a good starting point.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.