Exercise guide
Reverse Crunch
- Beginner
- Compound
- Rep-based
- Waist
The reverse crunch is a highly effective core exercise that targets the lower rectus abdominis and obliques by utilizing a posterior pelvic tilt. It strengthens the deep core and improves pelvic stability while minimizing neck strain compared to traditional crunches.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms by your sides and palms facing down for stability.
- Bend your knees at a 90-degree angle and lift your feet off the floor so your thighs are perpendicular to the ground.
- Press your lower back firmly into the mat to engage your core and eliminate any arch in your spine.
How to do it
- Exhale and contract your lower abdominals to curl your hips off the floor, bringing your knees toward your chest.
- Focus on 'rolling' your pelvis toward your ribcage rather than just swinging your legs upward.
- Inhale as you slowly lower your hips back to the starting position using a controlled 2-second tempo.
- Stop the descent just before your lower back begins to arch or your feet touch the floor to maintain constant tension.
Form checklist
- Keep your head, neck, and shoulders relaxed on the floor throughout the entire set.
- Avoid using momentum or 'kicking' your legs to lift your hips off the mat.
- Ensure the movement comes from the contraction of the abs, not from pushing down with your arms.
- Maintain the 90-degree bend in your knees to keep the focus on the core rather than the hip flexors.
Pro tips
- Visualize trying to touch your hip bones to your bottom ribs to maximize the shortening of the abdominal wall.
- Pause for a split second at the top of the movement to emphasize the peak contraction of the lower abs.
Make it harder
- Straighten your legs completely to increase the lever length and the resistance placed on the abdominal muscles.
- Perform the exercise on a decline bench to increase the range of motion and work against a steeper angle of gravity.
Frequently asked
- What muscles does the reverse crunch work?
- The reverse crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the reverse crunch?
- The reverse crunch requires no equipment — just your body weight.
- Is the reverse crunch good for beginners?
- Yes. The reverse crunch is a beginner-friendly movement and a strong foundation to build on.