Reverse Crunch with Glute Bridge
The reverse crunch with glute bridge is a compound bodyweight exercise that combines a glute bridge with a reverse crunch. It targets the abs and glutes simultaneously, providing a comprehensive core and posterior chain workout within a single flowing movement.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your feet to lift your hips into a glute bridge.
- From the bridge position, draw your knees toward your chest to perform a reverse crunch.
- Return your feet to the floor and lower your hips to complete one repetition.
- Repeat for the desired number of repetitions.
Form cues
- Press firmly through your heels to lift your hips.
- Engage your core before drawing your knees toward your chest.
- Keep your upper back and shoulders relaxed on the floor.
- Lower your hips and feet with control on every repetition.
Breathing: Exhale as you lift into the bridge and draw your knees in; inhale as you return to the starting position.
Common mistakes
- Using momentum to swing the legs up, which reduces muscle engagement.
- Arching the lower back during the bridge phase, which can cause strain.
- Rushing through the movement instead of pausing at the top of each phase.
Muscles worked
Primary: abs. Secondary: glutes, 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 × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off and reduce your range of motion.
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 glutes working when lifting your hips and your abdominal muscles engaging when drawing your knees inward.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between core and lower body workouts to let your muscles repair and strengthen.
What if I feel strain in my lower back?
Lower your range of motion, focus on drawing your belly button toward your spine, or regress to a standard glute bridge.