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Reverse Crunch

A crunch variation that lifts the hips and lower body instead of the upper body, emphasizing the lower abs.

Setup

Lie on your back, knees bent at 90°. Shins roughly parallel to the floor, arms at your sides for stability.

Movement

Curl your hips up off the floor. Bring your knees up toward your chest by tilting your pelvis, not by swinging your legs. Squeeze at the top. A brief contraction reinforces the lower-ab engagement.

Return

Lower with control. Return your hips to the floor slowly rather than letting them drop.

Common Mistake to Avoid

Using the legs to swing instead of curling the pelvis. The movement should come from your hips tilting upward, not your legs swinging like a pendulum.

Equipment None (bodyweight)
Primary Muscles Abs (lower rectus abdominis)
Secondary Muscles Hip flexors

Why it matters

By keeping the upper body still and instead curling the hips and pelvis upward, the reverse crunch shifts emphasis toward the lower abs in a way a standard crunch, which moves the upper body, doesn't replicate as directly.

How to do it

  1. Lie on your back, knees bent at 90°. Shins roughly parallel to the floor, arms at your sides for stability.
  2. Curl your hips up off the floor. Bring your knees up toward your chest by tilting your pelvis, not by swinging your legs.
  3. Squeeze at the top. A brief contraction reinforces the lower-ab engagement.
  4. Lower with control. Return your hips to the floor slowly rather than letting them drop.

Common mistakes

  • Using the legs to swing instead of curling the pelvis. The movement should come from your hips tilting upward, not your legs swinging like a pendulum.
  • Using momentum to assist the lift. A controlled hip curl is more effective than using your hands or arms to push off the floor.
  • Lifting the hips too high. Excessive height usually means momentum has taken over rather than continued ab engagement.
  • Holding the breath. Breathe steadily, exhaling as you curl your hips up.

Sets & reps by level

Beginner

3 sets of 10–12 reps with a slow, controlled pace.

Intermediate

3–4 sets of 12–15 reps.

Advanced

4 sets of 15–20 reps, or add ankle weights for additional resistance.

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