Exercise guide · Beginner · Compound

Reverse Crunch: How to Do It & Muscles Worked

The reverse crunch is a bodyweight exercise that targets the abdominal muscles, especially the lower abs, by curling the hips off the floor and bringing the knees toward the chest.

Primary muscles
Abs
Secondary muscles
Quads
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the reverse crunch
Front view: muscles worked by the reverse crunch. Primary: abs. Secondary: quads.
Back view: muscles worked by the reverse crunch. Primary: abs. Secondary: quads.
Primary Secondary

How to do the reverse crunch

  1. Step 1: Lie flat on your back with your arms extended along your sides.
  2. Step 2: Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
  3. Step 3: Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
  4. Step 4: Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the reverse crunch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Reverse Crunch alternatives

More exercises that train the abs as their main target:

More abs exercises

See the best ab exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.