Reverse Crunch
Description
The reverse crunch lies on your back and curls your hips up off the floor by pulling your knees toward your chest. Unlike standard crunches that flex the upper spine, reverse crunches flex the lower spine and tilt the pelvis — targeting the lower portion of the rectus abdominis.
Equipment Required
Reverse Crunch Instructions
- Lie on your back. Knees bent at 90 degrees, feet off the floor.
- Arms at your sides, palms down. Press lower back into the floor.
- Curl your hips up by pulling your knees toward your chest.
- Lift your hips off the floor. Your knees move toward your face.
- Squeeze your lower abs at the top.
- Lower your hips back to the floor under control.
- The hip curl is the key — not just moving the legs.
- Aim for 12 to 20 reps per set.
Reverse Crunch Form & Visual
Reverse Crunch Benefits
- Targets the lower rectus abdominis
- Hip curl engages the lower abs specifically
- No equipment needed
- Complements standard crunches
- Builds lower ab strength
- Easy to learn
Reverse Crunch Muscles Worked
- Rectus abdominis (lower)
- Hip flexors
- Obliques (secondary)
