Reverse Crunch
The reverse crunch targets the lower abs by bringing the pelvis toward the chest.
Updated
Reverse Crunch
The reverse crunch targets the lower abs by bringing the pelvis toward the chest.
Muscles Involved
- Rectus abdominis (lower portion) : primary target
- Obliques : stabilize
- Hip flexors : assist the movement
Step-by-Step Instructions
Step 1 — Position
Lying on back, knees bent at 90°, hips at 90°.
Step 2 — Curl
Bring knees toward chest lifting the pelvis off the floor.
Step 3 — Contraction
Contract 1-2 seconds.
Step 4 — Return
Lower the pelvis controlled.
Sets and Reps
3 sets of 12-20 reps.
Common Mistakes
- Swinging legs : pelvis must lift, not just legs
- Using momentum : slow controlled movement
- Insufficient range : pelvis must truly lift
Safety Tips
Less neck stress than classic crunch. Ideal for targeting the lower abs.
Variations
- Decline reverse crunch : harder
- Hanging reverse crunch : on pull-up bar
Who Is This Exercise For?
Beginners to intermediates. Excellent complement to the classic crunch.
Diagrams and illustrations
Illustration: Reverse Crunch
The reverse crunch targets the lower abs by bringing the pelvis toward the chest.