Reverse Crunch Advanced
Reverse crunch advanced is an intense bodyweight core exercise targeting the lower abs. The extended leg variation at the top of the movement increases the difficulty and maximizes lower abdominal contraction.
How to do it
- Lie flat on your back with arms at your sides and legs raised to 90 degrees.
- Explosively curl your hips upward, extending your legs toward the ceiling at the peak.
- Hold the fully extended position for a moment, balancing on your upper back.
- Slowly lower your hips and bent knees back to the starting position.
- Repeat for the desired number of repetitions with full control.
Form cues
- Keep your lower back pressed into the floor.
- Lift your hips using your lower abs, not momentum.
- Extend your legs straight up toward the ceiling at the peak.
- Lower your legs slowly with full control.
Breathing: Exhale as you lift your hips and extend your legs upward, and inhale as you return to the starting position.
Common mistakes
- Swinging the legs to generate momentum, which reduces the work done by the abdominal muscles.
- Arching the lower back off the floor, which can strain the lower spine.
- Rushing through the movement instead of holding the extended peak position.
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
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp lower back discomfort, ease off or choose a gentler core option.
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 exercise in my lower back?
Feeling it in your lower back usually means your hips are rolling too far back or your abs are fatiguing, causing your lower spine to arch. Focus on keeping your lower back pressed flat into the floor.
How often can I do reverse crunches?
You can safely perform this movement 2 to 3 times per week, allowing at least a day of rest between sessions for your abdominal muscles to recover.
Can I do this if I am a complete beginner?
This advanced variation requires significant core control. Beginners should start with a standard reverse crunch before progressing to this movement.