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Reverse Crunch

Performed in the reverse (supinated) grip variation, this variation primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Reverse Crunch

  1. Step 1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
  2. Step 2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
  3. Step 3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
  4. Step 4. Hold the contraction for a second and move your legs back to the starting position while exhaling.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the reverse crunch target?

The reverse crunch primarily targets the rectus abdominis, with a specific emphasis on the lower portion of the muscle. It also engages the internal and external obliques to stabilize the pelvis during the movement.

How do I ensure proper form during the upward phase?

Focus on curling your hips toward your ribcage using your abdominals rather than swinging your legs. Your lower back should lift off the floor while your upper back remains firmly planted.

What is a common mistake to avoid when performing this exercise?

Avoid using momentum or kicking your legs to lift your hips, which shifts the load to the hip flexors. Maintain a controlled tempo and keep the knees at a consistent angle throughout the set.

How can a beginner make the reverse crunch easier to perform?

Beginners can reduce the lever length by keeping the knees tucked tightly toward the chest. Performing the movement on a slight incline with hands gripping a stable object behind the head can also provide extra stability.

What is the recommended set and rep range for abdominal hypertrophy?

Perform 3 to 4 sets of 12 to 20 controlled repetitions. Focus on a slow eccentric phase to maximize time under tension and ensure the core remains engaged throughout the entire range of motion.

Sample sets & reps for Reverse Crunch

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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