Reps Only exercise

Reverse Crunch form, muscles worked, and workout tracking

The reverse crunch is a floor exercise in which the knees curl toward the chest and the hips lift off the ground through posterior pelvic tilt, emphasizing the lower fibers of the rectus abdominis while sparing the neck and upper spine. Lifters use it to target the lower abdominal region without hip-flexor dominance or neck strain, and its small controlled range makes it a common bridge toward hanging leg raise work.

Reverse Crunch illustration

How to do Reverse Crunch

  1. 1Lie on your back with your knees bent over your hips, shins parallel to the floor, and arms flat at your sides for support.
  2. 2Press your lower back into the floor and brace your core.
  3. 3Exhale as you curl your knees toward your chest, rolling your hips and tailbone up off the ground.
  4. 4Lift with your abs by tilting the pelvis, not by swinging your legs or pushing hard through your hands.
  5. 5Inhale as you lower your hips and return your knees over your hips under control, stopping before your lower back arches off the floor.

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Track Reverse Crunch in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.