How to do a Reverse Crunch
The Reverse Crunch is a beginner bodyweight exercise that works your abs, with help from your hip flexors.
How to do a Reverse Crunch, step by step
- Lie flat on your back with your arms extended along your sides.
- Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
- Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Abs |
|---|---|
| Secondary muscles | Hip Flexors |
| Equipment | Bodyweight |
| Difficulty | Beginner |
Common mistakes
- Using momentum to lift hips
- Not engaging core muscles
- Lifting head off the ground
- Performing reps too quickly
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Reverse Crunch work?
The Reverse Crunch mainly works your abs. It also works your hip flexors.
Is the Reverse Crunch good for beginners?
Yes. The Reverse Crunch is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Reverse Crunch should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Reverse Crunch?
Good alternatives are Hanging Leg Raise (Slings), Tuck Crunch and Hanging Leg Raise.
Put it in a workout plan
Track your Reverse Crunch in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.