Half Reverse Crunch
The half reverse crunch is a bodyweight ab exercise that focuses on the lower abdominal region by curling the hips toward the chest. It provides a controlled range of motion suitable for building foundational core strength.
How to do it
- Lie flat on your back with your hands placed beneath your lower back and legs bent at 90 degrees.
- Engage your core and slowly draw your knees toward your chest, lifting your hips slightly off the floor.
- Pause at the top of the movement, contracting your abs.
- Slowly lower your legs back to the 90-degree starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands firmly beneath your lower back for support.
- Keep your knees bent at a steady 90-degree angle.
- Exhale as you draw your knees toward your chest.
- Lift your hips slightly off the floor using your lower abs.
- Lower your legs slowly back down without touching the floor.
Breathing: Exhale deeply as you lift your hips and draw your knees in; inhale as you return to the starting position.
Common mistakes
- Using momentum by swinging your legs up, which reduces the work done by your core muscles.
- Arching your lower back away from the floor, which can strain your spine.
- Rushing through the descent instead of controlling the movement.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
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 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp or unusual pain in your lower back, stop the exercise and rest.
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
Should I feel this in my lower back?
No, if you feel tension in your lower back, your hands may not be positioned correctly under your hips, or your core may be losing engagement. Try reducing your range of motion.
How often can I do the half reverse crunch?
You can perform this exercise 2 to 3 times per week as part of a balanced core routine, allowing a day of rest between sessions.
Do I need any special equipment?
No equipment is needed aside from a comfortable flat floor, making it ideal for home workouts.