How to do a Reverse Crunch

Authored by Fitbod

About Reverse Crunch

Sets Logged
1,613,475
Popularity Rank
104th
Difficulty
Beginner
Abs Strength
95 mSCORE 14th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles
None

Instructions: How To

Reverse Crunch is a variation on the more standard crunch, although it may appear closer to something like a Leg Raise. Rather than engaging your core to bring your chest towards your pelvis, you instead elevate your legs, and bring your pelvis in towards your chest.

  1. Lie on your back with your knees extended and arms by your sides with your palms facing down.
  2. Brace your torso by breathing into your stomach and flexing your abdominal muscles.
  3. Keep your arms on the floor as you pull your knees up to your chest while keeping your shins parallel with the floor.
  4. Once your thighs come into contact with your midsection, flex your abdomen to bring your pelvis in towards your lower ribcage to lift your lower back off the floor.
  5. Lower your legs under control to the starting position.

Performance Tips

  • Do Reverse Crunches (Sit Ups) work the glutes?

    Reverse crunches and sit-ups primarily target the abdominal muscles, particularly the lower abs. They do not significantly work the glutes. For exercises that target the glutes, consider movements like squats, lunges, hip thrusts, and glute bridges.

Common Mistakes

  • Resting Between Reps

    Keep your core engaged for the duration of the exercise, even between reps. This exercise is designed to add instability that your core needs to compensate for. Keeping your core engaged throughout the exercise will improve the effectiveness of the exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps