Reverse crunch
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Muscles worked
- High load
- Abs · Lower
- Low load
- Core and Hip flexors
Not shown on the map: Hip flexors
Primary muscles
Secondary muscles
How to do it
Lie on your back with the knees bent and the hands flat beside the hips. Curl the pelvis up toward the ribs so the hips lift a few inches off the floor, then lower slowly under control. The lift comes from the abs curling the pelvis, not from swinging the legs — if you are using momentum, shorten the range. Keep the lower back pressed down throughout.
Form cues
- Curl the pelvis, do not just swing the legs
- Lower back stays flat on the floor
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backNeck
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.