Reverse Crunch (How To, Muscles Worked, Benefits)

The Reverse Crunch is a bodyweight core exercise that targets the lower portion of the rectus abdominis by lifting the hips off the floor in a controlled motion. Unlike traditional crunches that focus on curling the upper body, this movement emphasizes the lower abs and helps develop full abdominal strength.

It’s a great way to train the core with minimal stress on the neck and spine.

Primary Muscles Worked: Rectus Abdominis (Lower Abs)
Secondary Muscles Worked: Transverse Abdominis, Hip Flexors, Obliques
Equipment Needed: None (optional mat for comfort)

How To Do Reverse Crunches

Step-by-Step Instructions

Set-Up:
- Lie flat on your back with your arms at your sides, palms down for support.
- Extend your legs fully and lift them about 6 inches off the floor. Engage your core and press your lower back into the ground.
Execution:
- In one smooth motion, pull your knees toward your chest using your abs.
- Now drive your hips off the floor, extending your legs straight up toward the ceiling.
- Pause briefly at the top, then slowly lower your legs back down, using the same movement pattern as on the way up, finishing back in the starting position with your feet a few inches above the ground.
Tips for Proper Form:
- Keep the movement controlled from start to finish.
- Keep your lower back in contact with the floor during the leg-lowering phase.

Key Benefits

Builds lower ab strength and control with a full range of motion.
Improves body awareness and pelvic control.
Great for progressing toward more advanced core exercises like leg raises or hanging crunches.

Modifications and Variations

Easier Option: Bend the knees throughout the movement or skip the final leg extension.
Harder Option: Add a pause at the top or slow the descent to increase time under tension.

Common Mistakes

Swinging the Legs: Keep the movement strict—lift with control.
Rushing the Descent: The lowering phase should be slow to stay in the abs.
Overarching the Back: Keep the lower back pressed into the floor on the way down.

Reps and Sets Recommendations

For Beginners: 3 sets of 6–8 reps with bent knees or partial range.
For Core Strength: 3–4 sets of 8–12 reps with full control.
As a Finisher: 2–3 sets of 30 seconds or to technical failure.

Reverse Crunch Alternatives

Need an alternative exercise for Reverse Crunches? Here are a couple of suggestions that you may be able to use as a replacement.

Want more options? Here are 14 of my favorite alternatives for Reverse Crunches.

Dead Bugs

Dead Bugs are a similar core movement to Reverse Crunches, only less dynamic and with more of a focus on stabilization.

Hanging Knee Raises

Hanging Knee Raises is another core exercise that puts a heavy emphasis on the lower abdominals. It also has the added benefit of improving grip strength and shoulder stability.

If you’re ready for a bit more of a challenge than Reverse Crunches, Hanging Knee Raises is a great option.