Reverse Crunch

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Isolation
Type Pull

Reverse Crunch Instructions

  • Lie down on the floor with your feet and legs together. Arms are resting at your sides. 
    • You can have a Medicine Ball or Dumbbell behind you to grab for support. 
  • Bend your knees at 90-degrees with your feet and legs together. 
    • You can stick a foam roller underneath your knees to aid in exercise execution.
  • You want to go into a posterior pelvic tilt by bringing your knees toward your face. This contracts your lower abs properly.
    • Your pelvis should "curl" slightly. The purpose of the rectus abdominus muscles is to flex the trunk or curl it.
    • Create the mind-muscle connection of your abs contracting like a bicep curl. 
  • Before the concentric portion, breathe out and suck your abs in as you execute the movement. 
    • This applies for the eccentric portion of the movement as well.
  • On the descent, reverse your pelvic tilt and slowly lower to the starting position.
    • Do not simply lower legs, this will negate the contraction on the abs.


  • Your back is never arched during this movement. 
  • You don't want a rigid torso. This will negate your abdominals being used and force the stimulus to your quads and hip flexor.
  • You are not "bracing" as you would for squat or deadlift.
  • Your arms are passive during this exercise. Focus on the contraction of your abs, not bring your elbows to your knees.
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