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What Is the Reverse Crunch?
The reverse crunch is a controlled, bodyweight abdominal exercise that primarily targets the lower portion of the rectus abdominis—the part of your six-pack that’s hardest to hit. Unlike standard crunches, which involve spinal flexion from the top down, reverse crunches initiate movement by curling the hips and pelvis upward toward the ribcage.

This upward motion engages the abs while reducing the compressive stress placed on the spine, making it a safer and more spine-friendly alternative to traditional ab exercises.

“Reverse crunches elicit greater lower abdominal activation and less lumbar strain than traditional abdominal crunches.” — Escamilla et al., Journal of Orthopaedic & Sports Physical Therapy

Benefits of Reverse Crunches
Target Lower Abs More Effectively
Most ab movements overemphasize the upper portion of the rectus abdominis. The reverse crunch directly targets the lower abs, helping improve definition and strength in that hard-to-reach area.

Improves Core Stability
The upward curling motion trains pelvic control and spinal stability, which carry over to safer squats, deadlifts, and athletic movement.

Spine-Safe Movement
Reverse crunches place less compressive force on the lumbar spine than traditional crunches or sit-ups, making them a smart choice for long-term core health.

Can Be Scaled for All Fitness Levels
Reverse crunches are ideal for beginners, but they can also be progressed with tempo work, resistance bands, or decline angles to challenge even advanced athletes.

“Lower abdominal activation is significantly improved in exercises that involve posterior pelvic tilt and leg raise patterns.” — Willardson et al., Strength and Conditioning Journal

Muscles Worked in the Reverse Crunch

Muscle Group Role in Movement
Rectus Abdominis Primary mover (especially lower portion)
Transverse Abdominis Core stabilization and bracing
Obliques (internal/external) Assists in trunk control
Hip Flexors (minor) Help initiate the lift, but minimized if done properly
How to Perform the Reverse Crunch
Step-by-Step Guide
Start Position: Lie flat on your back with arms by your sides, palms down. Bend your knees to 90 degrees with feet flat or slightly elevated.

Brace the Core: Engage your abs and press your lower back into the floor.

Lift & Curl: Without using momentum, lift your hips off the floor by curling your knees toward your chest.

Controlled Descent: Slowly lower your hips back down to the floor with control, resisting gravity.

Pro Tips
Avoid swinging or using momentum—focus on a slow, controlled contraction.

Exhale during the lift to increase abdominal activation.

Keep your head and neck relaxed on the floor.

Place your hands wider or under your hips if you need additional support.

Sample Core Workout Featuring Reverse Crunches
Here’s a core circuit you can use as a standalone session or add to your lifting day:


Exercise Sets Reps / Time Notes
Reverse Crunch 4 12–15 reps Focus on pelvic curl and control
Hanging Leg Raise 3 8–12 reps Advanced progression
Plank with Reach 3 30 sec/side Core and shoulder stability
Cable Woodchopper 3 10–12 reps/side Obliques and rotational control
Dead Bug (Bodyweight or Band) 3 8–10/side Anti-extension core work
Optional Finisher:
Reverse crunch AMRAP for 60 seconds
Rest 30 seconds
Repeat 2–3 rounds