How to Do the Reverse Crunch
The reverse crunch curls your hips toward your ribs instead of lifting your shoulders. It targets your lower abs with little neck strain, which makes it a friendly option for beginners and anyone who dislikes standard crunches.
Log every set of your Reverse Crunch in Superlift
Muscles worked
Primary
- Abs
Secondary
- None to speak of
How to do the Reverse Crunch
- 1
Lie on your back with your hands by your sides or under your hips.
- 2
Raise your knees over your hips with a bend in your knees.
- 3
Press your lower back gently into the floor.
- 4
Curl your pelvis up, lifting your hips a few inches off the floor.
- 5
Pause briefly at the top.
- 6
Lower your hips slowly until your lower back touches the floor.
- 7
Keep your feet off the floor between reps.
Form cues to remember
- Curl hips toward ribs
- Lift slowly, lower slower
- Keep your lower back pressed down
- Don't swing your legs
Reverse Crunch video tutorial
Common mistakes
Swinging the legs
Slow down and pause at the top so your abs do the lifting.
Pulling with the arms
Rest your hands lightly on the floor and focus on your abs.
Kicking up with momentum
Reduce speed and use a smaller range if needed.
Dropping your hips fast
Take about 2–3 seconds to lower each rep.
Sets and reps
| Muscle growth | 3 sets of 12–20 reps, 60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 20–30 slow reps, 30–45 seconds rest |
| Strength | Progress by holding a slow lowering phase or adding ankle weights, 3 sets of 8–12 |
Avoid yanking your legs, which strains your lower back. If you feel pain in your back, shorten the range or lower your hips less.
Superlift for iPhone
Track your Reverse Crunch and watch it go up
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Reverse Crunch FAQ
Do reverse crunches work lower abs?
Your abs work as one unit, but the hip curl does shift emphasis toward the lower part of your abs. The control of your pelvis matters more than the exact label.
Reverse crunch vs regular crunch?
A regular crunch lifts your upper body; a reverse crunch moves your pelvis. The reverse version is easier on the neck for some people.
How slow should I go on the reverse crunch?
Aim for roughly 1–2 seconds up and 2–3 seconds down. Slower reps remove swing and make your abs work.
