Reverse Crunch
Learn how to perform Reverse Crunch, a Core exercise, with setup, breathing and common mistakes.
Reverse Crunch · Preview
Setup
Lie on your back with your knees lifted about 90 degrees and your hands lightly on the floor. Keep your back down, brace your lower abs, and prepare to curl your pelvis.
Start phase
Instead of pulling your knees in, slightly curl your pelvis and lift your hips. Move slowly and think of your lower abs pulling your pelvis up, not throwing your legs.
End phase
Lower your pelvis slowly back to the floor. Keep your back down and control the return of your legs to their starting position.
Target muscles
Focus on the pelvic curl itself rather than knee position. Shorten the curl and slow down if you cannot feel your lower abs.
Common mistakes
Kicking your legs or throwing your hips up with momentum strains your back. Learn a short pelvic curl before using a larger range.
Breathing
Exhale as you curl up and inhale as you lower. A long exhale helps you feel your lower abs tighten more deeply.
Coach tip
Pause for 1 second at the highest point to remove momentum and increase lower-ab engagement. Bring your knees closer if your back starts to lift.
