Reverse Crunch
The reverse crunch is a bodyweight exercise targeting the abdominal muscles, particularly the lower abs. By lifting the hips off the floor rather than the shoulders, it shifts emphasis to the inferior portion of the rectus abdominis.
How to do it
- Lie flat on your back with your arms extended at your sides, palms facing down.
- Bend your knees and lift your feet off the floor, bringing your knees toward your chest.
- Continue to curl your hips upward off the floor using your lower abs.
- Hold briefly at the top, then slowly lower your hips and legs back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed flat into the floor throughout the movement.
- Use your lower abdominal muscles to lift your hips, rather than swinging your legs.
- Control the descent so your hips and feet return slowly to the starting position.
- Keep your upper body relaxed and your hands firmly at your sides for stability.
Breathing: Exhale as you lift your hips toward your chest, and inhale as you lower your legs back to the starting position.
Common mistakes
- Using momentum by swinging the legs up, which reduces ab activation and strains the lower back.
- Arching the lower back off the floor, which can cause discomfort and shifts work away from the core.
- Rushing the descent, which shortens the time under tension and makes the movement less effective.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 10–15 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back pain, stop the exercise and choose a gentler core movement.
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 lower back arches off the floor or if you swing your legs using momentum. Focus on keeping your spine flat and initiating the movement from your lower abs.
How often should I do reverse crunches?
You can safely include them in your routine 2 to 3 times per week, allowing at least one day of rest between core sessions.
Can I do these if I am a complete beginner?
Yes, reverse crunches are a great bodyweight movement for beginners. If the full range of motion is too difficult, start with a regression like toe taps.