What muscles does the Reverse Crunch work?

The Reverse Crunch primarily works your mięsień prosty brzucha. It also recruits your zginacze bioder 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.

Exercise library · Core

Reverse Crunch.

Brzuszek napędzany podwijaniem bioder, który angażuje dolną część brzucha.

PoczątkującyMasa własna

Liczby

Serie

3–4

Reps

8–15

Przerwa

45–75

Mięśnie

Primary

Mięsień prosty brzucha

Secondary

Zginacze bioder

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Połóż się na plecach z ugiętymi kolanami.
Krok 02
Ułóż ramiona płasko przy bokach.
Krok 03
Podwiń kolana w górę w stronę klatki piersiowej.
Krok 04
Unieś biodra nad podłogę.
Krok 05
Napnij dolną część brzucha na górze.
Krok 06
Opuść z kontrolą.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Podwijaj biodra, a nie tylko wymachuj nogami.
Utrzymuj wolny ruch.
Unikaj korzystania z zamachu.

Common questions

Questions, answered.

What is the Reverse Crunch?: Brzuszek napędzany podwijaniem bioder, który angażuje dolną część brzucha.
What muscles does the Reverse Crunch work?: The Reverse Crunch primarily works your mięsień prosty brzucha. It also recruits your zginacze bioder 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.