Exercise library · Core
Reverse Crunch.
Crunch driven by curling the hips up that targets the lower abs.
Also known as: Lying Reverse Crunch
BeginnerBodyweight
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie on the back with knees bent
- Step 02
Place the arms flat at the sides
- Step 03
Curl the knees up toward the chest
- Step 04
Lift the hips off the floor
- Step 05
Squeeze the lower abs at the top
- Step 06
Lower under control
What separates good from great
Pro cues.
Curl the hips, do not just swing the legs
Keep the movement slow
Avoid using momentum
Common questions
Questions, answered.
- What is the Reverse Crunch?
- Crunch driven by curling the hips up that targets the lower abs.
- What muscles does the Reverse Crunch work?
- The Reverse Crunch primarily works your rectus abdominis. It also recruits your hip flexors as secondary movers.
- What equipment do I need for the Reverse Crunch?
- None. The Reverse Crunch is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Reverse Crunch?
- A typical prescription for the Reverse Crunch is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
- Is the Reverse Crunch good for beginners?
- Yes. The Reverse Crunch is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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