Body weight
Reverse crunch
Reverse crunch mainly works your abs. It also helps your hip flexors.
Step by step
- Lie on your back, knees bent over your hips.
- Curl your pelvis up, bringing knees toward your chest.
- Lower slowly until your hips touch the floor.
What you should feel
A squeeze in your lower abs as your hips curl up; your neck and lower back should not strain.
Common mistake
Swinging your legs with momentum; slow down and lift your hips by curling your pelvis.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the reverse crunch work?
Reverse crunch mainly works your abs. It also helps your hip flexors.
Can I do the reverse crunch at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the reverse crunch?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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