How to Do a Reverse Crunch: Form, Benefits, and Guide

Master the reverse crunch with our expert guide. Learn the proper technique to target your lower abs, improve core stability, and avoid common injuries.

How to Perform

  1. Lie flat on your back on a mat with your arms at your sides and palms facing down for stability.
  2. Raise your legs and bend your knees at a 90-degree angle so your calves are parallel to the floor.
  3. Engage your core to pull your knees toward your chest while simultaneously lifting your hips off the floor.
  4. Exhale at the top of the movement, ensuring your lower back rounds slightly to fully contract the abdominal muscles.
  5. Slowly lower your hips back to the starting position without letting your feet touch the ground.
  6. Maintain constant tension in your midsection throughout the entire range of motion.

Common Mistakes

  • Using momentum or swinging the legs to lift the hips.
  • Pressing excessively into the floor with the hands to force the lift.
  • Lowering the legs too quickly and arching the lower back.
  • Lifting the head or shoulders off the mat during the movement.

Muscles Worked

Primary movers

  • Abs

Stabilizers

  • Obliques
  • Hip flexors
  • Transverse abdominis

Related Guides

Abs · Core