Reverse Crunch
A bodyweight core exercise done lying on your back, curling the hips up toward the chest instead of the shoulders. It suits beginners looking for a simple, joint friendly way to train the lower core.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the reverse crunch
- Lie on your back with your legs extended and your arms resting at your sides, palms down.
- Raise your legs so your thighs are perpendicular to the floor and your knees are bent, to start.
- Inhale as you draw your knees toward your chest, rolling your pelvis back and lifting your hips off the floor.
- Hold the contracted position for a second once your knees reach your chest.
- Exhale as you lower your legs back to the starting position under control.
- Repeat for the rest of your set, keeping your arms still throughout.
Original library instructions (5 steps)
- 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.
Common mistakes
- Using momentum to swing the legs instead of controlling the movement with the core; slow the pace down.
- Arching the lower back off the floor excessively; let the core do the work rather than the hip flexors alone.
- Letting the arms push against the floor to assist the lift; keep them relaxed at your sides.
- Rushing through reps without pausing at the top, which shortens the contraction.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 60 seconds rest |
| Muscle | 3 to 4 sets of 15 to 20 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Focus on curling the pelvis rather than just swinging the legs, which keeps the tension on the core.
- Keep the movement slow and controlled rather than fast, especially as you lower back down.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the reverse crunch good for beginners?
Yes. It uses only bodyweight and a small controlled range of motion, which makes it a gentle way to train the lower core without any equipment.
What muscles does the reverse crunch work?
It mainly works the core, particularly the lower portion, as the hips and pelvis curl toward the chest.
