Reverse Crunch
The Reverse Crunch isolates the Abdominals through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Reverse Crunch
- 1
Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
- 2
Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
- 3
While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
- 4
Hold the contraction for a second and move your legs back to the starting position while exhaling.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Reverse Crunch work?
The Reverse Crunch primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Reverse Crunch good for beginners?
Yes, the Reverse Crunch is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Reverse Crunch?
You need no equipment — just your bodyweight to perform the Reverse Crunch. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.