Core · Isolation

Reverse Crunch

A floor crunch that curls the pelvis up to target the lower abs.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
12-20
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with hips and knees bent to 90 degrees.

  2. Place the arms flat beside you.

  3. Curl the hips off the floor, bringing the knees toward the chest.

  4. Lower the hips slowly back down.

COMMON MISTAKES

  • Swinging the legs; control both the lift and the lowering.
  • Only lifting the legs at the hips; finish by curling the pelvis up.

TIPS

  • Think of bringing the pelvis toward the ribs, not just the knees up.

QUESTIONS

Which muscles does Reverse Crunch work?

The main muscle is Abs. It also works Hip flexors.

How many reps should I do?

FORGE suggests 12-20 reps for Reverse Crunch. The app adjusts sets and reps to your goal and level.

What can I do instead of Reverse Crunch?

These train the same muscles: Hanging Knee Raise, Lying Leg Raise, Crunch.