How to do the Reverse Crunch
Reverse Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
Reverse Crunch demonstration · © GymiaFit
Reverse Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Reverse Crunch step by step
- 1Lie flat on your back with your arms extended along your sides.
- 2Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
- 3Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
- 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions.
3 free workouts use it
Reverse Crunch — questions
What muscles does the Reverse Crunch work?
The Reverse Crunch primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Reverse Crunch?
None — the Reverse Crunch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Reverse Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Reverse Crunch?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.