Reverse Crunch
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Reverse Crunch is a isolation pulling movement that primarily targets your core. Use for lower ab training for optimal results.
Everything You Need to Know About the Reverse Crunch
The Reverse Crunch is a good for beginners exercise that targets your Lower rectus abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Reverse Crunch work?
Primary
Secondary
Stabilizers
Step-by-step: Reverse Crunch
- 1
Lie on your back with knees bent.
- 2
Lift your feet off the ground.
- 3
Curl your pelvis toward your ribcage.
- 4
Lift your hips off the ground.
- 5
Lower with control for optimal results.
- 6
Keep your lower back pressed down.
What are the best tips for the Reverse Crunch?
Focus on curling pelvis, not just lifting legs.
Use your abs to lift, not momentum.
Control the descent.
Keep shoulders on the ground.
Mistakes to watch for on the Reverse Crunch
Just lifting legs, not curling pelvis.
On pulling movements like the Reverse Crunch, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Reverse Crunch takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not controlling descent.
On pulling movements like the Reverse Crunch, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Who should do the Reverse Crunch?
All fitness levels looking to build strength and muscle definition.
How to Program the Reverse Crunch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45s.
What are good alternatives to the Reverse Crunch?
Other Variations
- Decline Reverse Crunch
- Weighted Reverse Crunch
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse Crunch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Curl pelvis, don't just lift legs.
- Control the movement.