Reverse Crunch tutorial
The reverse crunch is an ab exercise in which the hips and knees curl toward the chest instead of lifting the torso. It emphasizes the lower portion of the rectus abdominis and places less strain on the neck, making it a good choice for beginners and home workouts.
How to perform
- Lie on your back on a mat with arms at your sides, palms down.
- Lift your legs so your knees are bent about 90 degrees and thighs are vertical.
- Press your lower back into the floor and brace your core.
- Contract your abs to lift your hips off the floor and bring your knees toward your chest.
- Pause briefly at the top.
- Lower your hips slowly, one vertebra at a time, until your thighs are vertical again.
Breathing: Exhale as you curl your hips up and inhale as you lower them.
Key tips
- The movement is small but precise; focus on lifting the hips.
- Avoid swinging the legs to build momentum.
- Keep the knee angle constant throughout.
Common mistakes
- Swinging the legs instead of using the abs
- Pushing hard with the hands to lift up
- Dropping the hips quickly back to the floor
Safety: People with low back pain should keep the range short and switch to the dead bug if they feel discomfort.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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