Reverse Crunch
A lower-ab focused core exercise that curls the hips and knees toward the chest instead of lifting the shoulders like a standard crunch.
Equipment: bodyweight
How to do it
- 1Lie on your back with your knees bent and lifted so your shins are roughly parallel to the floor.
- 2Using your lower abs, curl your hips up off the floor, bringing your knees toward your chest.
- 3Squeeze briefly at the top of the motion.
- 4Lower back down under control without letting your feet touch the floor between reps.
Common mistakes
- Using momentum to swing the legs instead of a controlled curl driven by the abs.
- Letting the lower back arch off the floor during the lowering phase.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Reverse Crunch safe for beginners?
Generally, yes. The Reverse Crunch is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Reverse Crunch work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Reverse Crunch harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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