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Reverse Crunch exercise demonstration - starting position (step 1 of 2)
Showing step 1 of 2
Step-by-step demonstration of the Reverse Crunch exercise showing proper form and technique

Reverse Crunch

Target Muscles

Primary:
Lower Abs
Secondary:
Abs
Obliques

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent, feet flat on the floor, and hands by your sides. Lift your feet and draw your knees toward your chest, curling your hips off the floor. Lower slowly back down, keeping your core engaged throughout the movement.

Step-by-Step Instructions

  1. Lie face up with your knees bent and feet flat on the floor.
  2. Place your hands palms down on the floor beside you.
  3. Engage your core and lift your feet off the floor, bringing your knees toward your chest.
  4. Curl your hips off the floor and towards your rib cage.
  5. Slowly lower your hips and legs back to the starting position.
  6. Repeat for the desired number of repetitions.

Explore more lower abs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Leg Raise with Hip Lift

Leg Raise with Hip Lift

Lower Abs

Bodyweight

Lying Leg Raise

Lying Leg Raise

Lower Abs

Bodyweight

Smith Machine Hip Raise

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles do reverse crunches work?
Reverse crunches primarily target the lower abs by curling the pelvis toward the chest. They also engage the overall abdominal muscles and the obliques as stabilizers during the movement.
Do I need any equipment for reverse crunches?
No equipment is required for reverse crunches; they can be done using only your body weight. If you want extra resistance, you can hold a light dumbbell between your feet or use ankle weights.
Are reverse crunches suitable for beginners?
Yes, reverse crunches are beginner-friendly as long as you use proper form and controlled movements. Start with fewer repetitions and focus on engaging your core rather than swinging your legs.
What common mistakes should I avoid when doing reverse crunches?
Avoid using momentum by swinging your legs instead of curling your hips upward. Keep your lower back pressed gently into the floor and move in a slow, controlled manner to protect your spine.
How many sets and reps of reverse crunches should I do?
For general core strength, aim for 3 sets of 12–15 controlled repetitions. Adjust the volume based on your fitness level and gradually increase reps as your endurance improves.
How can I modify reverse crunches for more challenge or safety?
To make them easier, keep your feet closer to the floor and reduce your range of motion. For a greater challenge, hold a medicine ball or perform the exercise on an incline bench to increase resistance.
What are the benefits of doing reverse crunches regularly?
Reverse crunches strengthen the lower abs, improve core stability, and enhance pelvic control. They are ideal for building a balanced ab routine and can help support better posture and reduce lower back strain.