Reverse Crunch
Also known as: reverse crunches, lower ab crunch
The rep is the hips curling off the floor, not the knees traveling toward the chest, and swapping those two is why most people feel nothing.
How to do Reverse Crunch
- 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.
Reverse Crunch Sets and Reps by Goal
Strength
4 sets of 8-10 reps with a light dumbbell squeezed between the feet, 90 seconds rest and a 2-second pause with the hips lifted.
Hypertrophy
3-4 sets of 12-15 reps with a 3-second lower, 60 seconds rest, keeping the lower back flat all the way down.
Endurance
3 sets of 20-25 bodyweight reps with 45 seconds rest, moving continuously with no pause at the bottom.
Common Reverse Crunch Mistakes
Swinging the legs to build momentum so the hips get thrown upward rather than curled.
Slow the whole rep down and begin each one by tilting the pelvis backward before the hips leave the floor.
Pushing hard through the hands to lever the hips up off the ground.
Rest the palms lightly on the floor or fold the arms across the chest so the abs have to produce the lift.
Letting the lower back arch off the floor on the way down.
Lower only as far as the lumbar spine stays pressed into the floor, then reverse. The legs do not need to reach straight.
Easier and Harder Than Reverse Crunch
Swap Reverse Crunch For
Reverse Crunch — Frequently Asked Questions
How do you do the Reverse Crunch?
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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Reverse Crunch work?
The Reverse Crunch primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Reverse Crunch should I do?
For muscle growth: 3-4 sets of 12-15 reps with a 3-second lower, 60 seconds rest, keeping the lower back flat all the way down. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Reverse Crunch good for beginners?
Not usually. The Reverse Crunch is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Reverse Crunch?
Try the Assisted Hanging Knee Raise With Throw Down, Lever Seated Crunch or the Band Horizontal Pallof Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Reverse Crunch the same as the reverse crunches?
Yes. The Reverse Crunch is also commonly called the reverse crunches or the lower ab crunch. Different gyms and training programs label it differently, but "reverse crunches" and "lower ab crunch" refer to this same movement.
