Reverse Crunch I
The reverse crunch I is a bodyweight core exercise that targets the lower abs through a hip curl movement. It is a beginner variation with a standard bent-knee position and controlled hip lift, focusing on developing lower abdominal strength and body awareness.
How to do it
- Lie on your back with your hands pressing flat on the floor at your sides.
- Bring your knees toward your chest with your legs bent.
- Curl your hips off the ground toward your ribcage in a controlled motion.
- Lower your hips slowly back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back flat into the floor.
- Keep your knees bent at a comfortable 90-degree angle.
- Exhale as you lift your hips toward your ribcage.
- Lower your hips slowly without letting them slam down.
Breathing: Exhale deeply as you curl your hips up toward your chest, and inhale as you lower them back to the floor in a controlled manner.
Common mistakes
- Using momentum to swing the legs up, which reduces the work done by the lower abs.
- Arching the lower back away from the floor, which can strain the lower back muscles.
- Rushing the descent, missing out on valuable time under tension for the core.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or unusual discomfort in your lower back, ease off and choose a gentler 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
Should I feel this in my lower back?
No, you should feel your lower abs working. If your lower back arches or aches, try keeping your lower back pressed firmly into the floor and reduce the range of motion.
How many times a week can I do reverse crunches?
2 to 3 times a week is plenty for most beginners to allow the abdominal muscles adequate recovery.
Do I need any equipment for this exercise?
No equipment is needed. Just a comfortable flat surface or an exercise mat is enough.