Exercise guide · Core & Abs
Reverse Crunch
The reverse crunch emphasizes your lower abs by lifting your hips off the floor. You curl your pelvis toward your ribs while keeping your upper body stable on the mat.
- Targets: Core
- Equipment: Bodyweight
- Type: Isolation
Step by step
How to do the Reverse Crunch
- Lie on your back with arms at your sides or hands under your hips for support.
- Bend your knees to about 90 degrees and lift your feet off the floor.
- Brace your core and press your lower back gently into the mat.
- Curl your hips off the floor, bringing knees toward your chest without swinging.
- Lower your hips under control until your lower back returns lightly to the mat, then repeat.
Form cues
- Lift with your abs, not by kicking your legs
- Small, controlled hip curl
- Lower back stays grounded before each rep
- Exhale as hips rise
Common mistakes
- Using momentum to throw your legs up
- Lifting the legs without curling the pelvis—missing the posterior tilt that engages the lower abs
- Pushing off the floor with your arms instead of curling with your abs
- Dropping hips quickly on the way down
Muscles worked
Primary
Core
Secondary
None significant
Safety: Use a smaller hip curl if you cannot control the movement smoothly. Stop if you feel sharp lower back pain.
Alternatives
Similar core & abs exercises
Cable CrunchCore
Cable Pallof PressCore
Cable WoodchopperCore
Machine Abdominal CrunchCore
Machine Torso RotationCore
Ab Wheel RolloutCore
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