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Last updated March 30, 2026
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abs
Reverse Crunch
Lie on your back and curl your knees toward your chest, lifting your hips off the floor. Focus on contracting your lower abs.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
absdeep abs / core
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on the floor or a mat with your arms by your sides, palms down.
- Bend your knees to 90 degrees and lift your feet off the floor.
- Step 2Starting Position
- Press your lower back firmly into the floor.
- Engage your core to stabilize your pelvis.
- Keep your upper body relaxed with shoulders flat on the ground.
- Step 3Execution
- Contract your lower abs to curl your knees toward your chest.
- Allow your hips to lift slightly off the floor at the peak.
- Pause briefly at the top, then slowly lower your hips and legs back to the start.
- Avoid using momentum or swinging your legs.