Reverse Crunch
A lying flexion exercise that curls the pelvis toward the ribcage by lifting the hips off the floor. It emphasises the lower portion of the rectus abdominis.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Hip Flexors
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with arms by your sides, palms down, hips and knees bent to about 90 degrees with shins parallel to the floor.
Brace your abs and press your lower back into the floor.
Curl your pelvis up and back so your hips lift off the floor and knees travel toward your chest.
Pause briefly at the top.
Lower your hips slowly until your tailbone touches down, keeping the knee angle fixed.
Breathing: Exhale as you curl the hips up, inhale as you lower.
Coaching tips
Roll the hips up, don't swing the legs
Keep knees bent at a fixed angle
Control the lowering
Common mistakes
Swinging the legs for momentum
Pushing hard through the hands
Letting the lower back arch when lowering
Safety notes
Keep the range small at first if your lower back lifts off the floor at the bottom.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.