Reverse Crunches: How to Do It, Muscles Worked & Benefits
Animated demoThe reverse crunch curls your hips up toward your ribs instead of lifting your shoulders. It works the lower part of the abs and is easier on the neck than regular crunches.
What is the reverse crunches?
The reverse crunch curls your hips up toward your ribs instead of lifting your shoulders. It works the lower part of the abs and is easier on the neck than regular crunches.
The reverse crunches is beginner-friendly and a isolation movement. Isolation exercises move one main joint, which lets you focus on a specific muscle, fix weak points and add extra training volume without tiring the whole body. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the reverse crunches are the abs.
Abs (primary)
The abdominals include the rectus abdominis (the 'six-pack' muscle) and the deeper transverse abdominis. They flex the spine, brace the trunk and protect the lower back during lifting. Visible abs depend mostly on body-fat level, but strong abs improve posture and performance in almost every exercise.
How to do the reverse crunches: step by step
- 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.
- 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.
- 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.
- Hold the contraction for a second and move your legs back to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the reverse crunches
- Targets the lower abs
- Easy on the neck
- Teaches pelvic control
- Good progression toward hanging leg raises
Like all resistance training, the reverse crunches also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Swinging the legs with momentum
- Only lifting the legs and not curling the hips
- Dropping the legs fast
- Arching the lower back
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Knees bent at 90 degrees, arms flat on the floor
- Curl the hips off the floor using the abs
- Lower slowly for 3 seconds
- Exhale as you curl
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 10 | 60–90 sec | 2× per week |
| Intermediate | 3 × 15 | 60–120 sec | 2× per week |
| Advanced | 4 × 20 | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Smaller range
Make it harder
- Hanging Leg Raises
- Bench reverse crunches
Reverse Crunches for men and women
The technique of the reverse crunches is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Intermediate Home Workout (Dumbbells + Pull-Up Bar)
- Women's Intermediate Home Workout (Glutes, Toning & Strength)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the reverse crunches work?
The reverse crunches mainly works the abs.
Is the reverse crunches good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the reverse crunches should I do?
Beginners: 3 × 10. Intermediate: 3 × 15. Advanced: 4 × 20. Train each muscle group about twice per week.
Can I do the reverse crunches at home?
Yes, it needs little or no equipment.
How often should I train with the reverse crunches?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoPlank
The plank is a static core exercise in which you hold your body straight on your forearms and toes.
Animated demoCrunches
The crunch is a classic ab exercise that targets the rectus abdominis, the six-pack muscle.
Animated demo
Animated demo
Animated demoDead Bug
The dead bug is a core stability exercise in which you lie on your back and slowly extend opposite arm and leg while keeping your lower back glued to the floor.
Animated demoHanging Leg Raises
Hanging from a pull-up bar and raising your legs is one of the toughest ab exercises.