Bridge with Reverse Crunch
The bridge with reverse crunch is a bodyweight core exercise that targets the abdominals while integrating a glute bridge. The combination movement promotes core stability, glute activation, and lower back engagement.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Lift your hips into a glute bridge and hold the position steady.
- From the bridge, pull your knees in toward your chest while maintaining the elevated hips.
- Slowly return your feet to the floor and lower your hips back down.
- Repeat for the desired number of repetitions.
Form cues
- Keep your glutes squeezed tight while lifting your hips.
- Draw your belly button inward to protect your lower back.
- Move in a slow and controlled manner without rushing.
- Breathe out steadily as you bring your knees toward your chest.
Breathing: Exhale as you lift and draw your knees inward, and inhale as you return to the starting position.
Common mistakes
- Dropping the hips while pulling knees in, which reduces ab engagement.
- Arching the lower back excessively, which can cause discomfort.
- Using momentum to swing the legs rather than using core strength.
Muscles worked
Primary: abs. Secondary: glutes, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or unusual lower back discomfort, ease off and choose a gentler option.
- Check with a qualified professional before starting new movements if you have pre-existing lower back concerns.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my abs?
This usually happens if your hips drop during the movement or if you arch your lower back. Focus on keeping your glutes engaged and your core braced.
How often can I practice this exercise?
You can safely include this 2 to 3 times per week as part of your core or full-body routine, allowing adequate rest between sessions.
Do I need any equipment for a bridge with reverse crunch?
No equipment is needed. It is a bodyweight exercise that you can easily perform at home on a mat or comfortable floor.