Reverse Crunch

How to do the Reverse Crunch

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Harder than the Reverse Crunch

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Reverse Crunch with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back

Common questions

What muscles does the Reverse Crunch work?

The Reverse Crunch primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Reverse Crunch?

None — the Reverse Crunch is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Alternate Heel Touchers also need nothing.

Is the Reverse Crunch suitable for beginners?

Yes, the Reverse Crunch is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Reverse Crunch go in a workout?

Late — the Reverse Crunch is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine