Reverse Crunch
Trunk flexion, bodyweight, abdominals
The reverse crunch curls the knees toward the chest so the hips lift off the floor. It trains the abdominals from the bottom up, with the hip flexors helping. It suits beginners and anyone who wants a controlled move for the trunk.
Setting up
- Lie on the back with the arms along the sides.
- Lift the knees so they are bent at 90 degrees over the hips.
How to do a reverse crunch
- Brace the belly.
- Curl the knees toward the chest so the hips lift off the floor.
- Pause at the top.
- Lower the hips slowly back down.
- Stop with the thighs vertical before the next rep.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Abdominals
- Also
- Hip flexors
Common mistakes
- Swinging the legs. Momentum skips the trunk, so lift the hips with the belly.
- Pushing hard with the arms. The arms only steady you, so keep them light on the floor.
- Dropping the hips fast. The way down builds the trunk too, so lower slowly.
Easier and harder
- Easier
- Dead Bug
- Harder
- Hanging Knee Raise, Leg Raise
Guide
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