PlanWorkouts

Exercise 0872 · REF nCU1Ekp

Reverse Crunch exercise animation

Reverse Crunch

Category
Waist
Equipment
Body Weight
Target
Abs

The reverse crunch flexes the spine by curling the hips and knees up toward the chest rather than lifting the shoulders off the ground, which shifts more emphasis onto the lower abs compared to a standard crunch. Controlling the descent matters as much as the lift — dropping the legs fast lets momentum do the work instead of the abs.

How to Do the Reverse Crunch

  1. Lie flat on your back with your arms extended along your sides.
  2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
  3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
  4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Reverse Crunch primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Reverse Crunch work?
The Reverse Crunch primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Reverse Crunch?
The Reverse Crunch is done with no equipment — just body weight.
What's a good alternative to the Reverse Crunch?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.