Reverse Crunch Ii
The reverse crunch II is a bodyweight lower abdominal exercise performed by curling the hips off the floor from a tabletop leg position. It targets the lower portion of the rectus abdominis and hip flexors while the arms and palms provide stability on the floor.
How to do it
- Lie flat on your back with your arms at your sides and palms flat on the floor.
- Lift your legs to a 90-degree tabletop position.
- Engage your lower abs and curl your hips off the floor, bringing your knees toward your chest.
- Hold briefly at the top, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back gently pressed into the floor.
- Use your lower abs to curl your hips upward.
- Avoid using momentum or swinging your legs.
- Lower your hips back down slowly with control.
Breathing: Exhale as you curl your hips up toward your chest, and inhale as you lower back down to the starting position.
Common mistakes
- Swinging the legs up - Using momentum reduces ab activation and makes the movement less effective.
- Arching the lower back - Lifting your spine off the floor can strain your lower back instead of targeting your abs.
- Rushing the descent - Dropping your legs too fast cuts out the eccentric contraction and reduces muscle engagement.
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 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp or unusual lower back discomfort, ease off and 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
Where should I feel this exercise?
You should feel your lower abdominal muscles working. A mild sensation in the hip flexors is also normal.
What if I feel this in my lower back?
If your lower back lifts off the floor, reduce your range of motion or keep your knees bent more closely toward your chest.
How often can I do reverse crunches?
You can perform this movement 2 to 3 times per week as part of your core or full-body routine.