Reverse Crunch
Learn how to do reverse crunch with a clear setup, controlled movement, and a technique you can repeat.
How to do reverse crunch
- Lie on your back with arms beside you, palms down. Bend the knees and bring the thighs above the hips, keeping the shoulders relaxed on the floor.
- Curl the pelvis toward the rib cage so the tailbone lifts a little from the floor. Move slowly without swinging the legs to generate momentum.
- Lower the pelvis under control until the hips rest on the floor. Keep the knee angle consistent and repeat the small pelvic curl.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do reverse crunch?
Lie on your back with arms beside you, palms down. Bend the knees and bring the thighs above the hips, keeping the shoulders relaxed on the floor. Curl the pelvis toward the rib cage so the tailbone lifts a little from the floor. Move slowly without swinging the legs to generate momentum. Lower the pelvis under control until the hips rest on the floor. Keep the knee angle consistent and repeat the small pelvic curl.
What muscles does reverse crunch work?
Reverse Crunch primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for reverse crunch?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of reverse crunch?
Related options include Decline Reverse Crunch, Cross-Body Crunch, Crunch - Hands Overhead. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related core exercises
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