Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Preview a first week that includes Reverse Crunch
MySetPlan shows you when to use Reverse Crunch, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Reverse crunches target the lower portion of the rectus abdominis by curling the pelvis toward the ribcage—the opposite of regular crunches. The key distinction from leg raises is the pelvic curl: your hips actually lift off the ground rather than just moving your legs.
When to use it
Use for lower ab training for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Lie on your back with knees bent and feet off the floor. Curl your pelvis up and toward your chest, lifting your hips off the ground. Your legs move as a result of the pelvic curl—not as the primary action. Control the descent and repeat. Hands can press into the floor beside you.
Also targets: hip flexors
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We slot it into the right day with sets, reps, and progression you can follow.
Lie on your back with knees bent.
Lift your feet off the ground.
Curl your pelvis toward your ribcage.
Lift your hips off the ground.
Lower with control for optimal results.
Keep your lower back pressed down.
Focus on curling pelvis, not just lifting legs.
Use your abs to lift, not momentum.
Control the descent.
Keep shoulders on the ground.
Use reverse crunches when you want to emphasize the lower abs without the grip demands of hanging variations. They work well paired with regular crunches for complete rectus abdominis coverage. Progress to decline reverse crunches or weighted versions.
Just lifting legs, not curling pelvis.
On an upper-body pulling movement like the Reverse Crunch, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Reverse Crunch makes the movement harder to control and can shift work away from your Lower rectus abdominis. Use a load you can move smoothly through the intended range.
Not controlling descent.
On an upper-body pulling movement like the Reverse Crunch, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
All fitness levels looking to build strength and muscle definition.
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.
MySetPlan places Reverse Crunch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Reverse Crunch
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Frequently Asked Questions About the Reverse Crunch
The Reverse Crunch primarily targets the Lower rectus abdominis, making it an effective exercise for core development. Secondary muscles worked during the Reverse Crunch include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Spinal erectors.
Yes, the Reverse Crunch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Reverse Crunch, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45s. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Reverse Crunch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Reverse Crunch include: Hanging Knee Raise, Lying Leg Raise. These exercises target similar muscle groups as the Reverse Crunch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.