How to do the Reverse Crunch
Primary: Core · also works Hip Flexors, Obliques. Also called: lower ab crunch.
Step by step
- 1
Lie on your back with arms at your sides and knees bent above your hips.
- 2
Brace your core and press your palms into the floor.
- 3
Curl your hips up off the floor, bringing your knees toward your chest.
- 4
Pause at the top, then lower your hips slowly.
- 5
Repeat without swinging the legs.
Coaching cues
- Curl the pelvis, do not swing the legs
- Slow on the way down
- Exhale as you lift
Common mistakes
- Using momentum from the legs
- Arching the back on the descent
- Pushing hard with the arms
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Reverse Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Reverse Crunch work?
Primary: Core. Secondary: Core, Hip Flexors, Obliques
How many sets and reps of Reverse Crunch should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Reverse Crunch?
Same movement pattern, different equipment: Crunch, Lying Leg Raise, Hanging Knee Raise, Dead Bug, Bicycle Crunch, Bird Dog.
Is the Reverse Crunch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.