Exercise
Reverse Crunch: How to Do It, Muscles Worked
The Reverse Crunch is a beginner-level strength exercise that primarily works the abdominals. It uses no equipment, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Reverse Crunch work?
The Reverse Crunch primarily targets the abdominals, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using no equipment.
What are the most common Reverse Crunch mistakes?
- Letting the lower back arch off the floor or lose its brace during the movement.
- Using momentum to swing through reps instead of moving under control.
- Holding the breath entirely instead of breathing in a controlled way through the brace.
- Pulling on the neck with the hands instead of driving the movement from the abs.
How should I program the Reverse Crunch — sets, reps and frequency?
As a core-stability exercise, it is usually programmed by 30-60 second holds, or 10-20 controlled reps, for 2-3 sets. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.
What are good Reverse Crunch variations and alternatives?
- Bent-Knee Hip Raise — bodyweight, beginner level, abdominals
- Crunches — bodyweight, beginner level, abdominals
- Hanging Leg Raise — bodyweight, expert level, abdominals
- Oblique Crunches — bodyweight, beginner level, abdominals
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Bodyweight |
| Category | Strength |
| Primary muscles | Abdominals |
| Secondary muscles | — |
How to do the Reverse Crunch, step by step:
- Step 1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
- Step 2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
- Step 3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
- Step 4. Hold the contraction for a second and move your legs back to the starting position while exhaling.
- Step 5. Repeat for the recommended amount of repetitions.
Key takeaways
- The Reverse Crunch is a beginner-level strength exercise using no equipment.
- Primary muscles worked: Abdominals.
- A typical working range is 30-60 second holds, or 10-20 controlled reps, for 2-3 sets.
- The most common technical fault is letting the lower back arch off the floor or lose its brace during the movement.
Log the Reverse Crunch in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Reverse Crunch suitable for beginners?
Yes — the dataset lists the Reverse Crunch as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Reverse Crunch?
None — the Reverse Crunch uses bodyweight only.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Abdominals) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.