Scan to open on your phonegymvim.app/exercises/reverse-crunch

Reverse Crunch 7s · no sound

Reverse Crunch

A supine abdominal curl that rolls the hips off the floor and brings the bent knees up and over the chest.

Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Core
Share

How to do it

  1. Lie face up on a mat with your arms out to the sides, palms down, for balance.
  2. Lift your feet and raise the knees until they sit directly over the hips, still bent about ninety degrees.
  3. Brace the abdominals and press the lower back toward the mat before the first repetition.
  4. Exhale and roll the hips toward the ribcage so the knees travel toward the head.
  5. Pause at the top without changing the knee angle or swinging the legs.
  6. Inhale and lower the hips back until the pelvis and spine rest on the mat, keeping the feet off the floor.

Common mistakes

  • Swinging the legs and riding momentum instead of curling the pelvis with the abdominals.
  • Changing the knee angle during the roll, which turns the drill into a hip-flexor kick.
  • Letting the feet drop to the floor between repetitions, which resets the tension every rep.
  • Dropping the hips back down rather than resisting the descent, which discards the eccentric.

Muscles worked

Primary
Abs

Same movement, other equipment

Dead Bug (Weighted) Intermediate Dead Bug (Weighted) Abs Dumbbell Dumbbell Side Plank Intermediate Dumbbell Side Plank Abs Dumbbell Dumbbell Situp Intermediate Dumbbell Situp Abs Dumbbell Weighted Parallel-Bar Straight-Leg Raise Intermediate Weighted Parallel-Bar Straight-Leg Raise Abs Dumbbell

Similar exercises

Bear Crawl Intermediate Bear Crawl Abs Bodyweight Bicycle Crunches Beginner Bicycle Crunches Abs Bodyweight Bird Dog Beginner Bird Dog Abs Bodyweight Captain's Chair Knee Raise Beginner Captain's Chair Knee Raise Abs Bodyweight Crunches Beginner Crunches Abs Bodyweight

Good to know

What muscles does the Reverse Crunch work?
Mainly the abs.
What equipment do you need for the Reverse Crunch?
None. It is a bodyweight exercise.
Is the Reverse Crunch good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bird Dog.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod