How to do the Reverse Crunch
- Lie on your back with knees bent and your arms resting at your sides.
- Exhale and curl your pelvis to lift your tailbone slightly off the floor.
- Lower under control until your pelvis settles before the next rep.
Common mistakes
- Swinging your knees to lift your hips.
- Dropping the hips back down after each curl.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Dead Bug · Bodyweight
- Cable Crunch · Machine
- Dumbbell Dead Bug · Dumbbells
Frequently asked questions
What muscles does the Reverse Crunch work?
Primary muscle group: Core. Secondary muscles: hip flexors, obliques.
How many reps should I do for the Reverse Crunch?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Reverse Crunch?
Compare the setup and equipment for these alternatives: Dead Bug, Cable Crunch, Dumbbell Dead Bug.