Reverse Crunch with Glute Bridge Beginners
The reverse crunch with glute bridge beginners is a modified combination of the glute bridge and reverse crunch suited for those new to core training. The reduced range of motion makes the exercise accessible while still engaging the glutes and lower abdominals.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Gently press your feet into the floor and lift your hips a few inches into a beginner glute bridge.
- From this position, slowly draw your knees toward your chest in a small reverse crunch.
- Lower your feet back down and release the bridge.
- Repeat at a controlled pace for the desired repetitions.
Form cues
- Press your feet flat into the floor
- Lift your hips just a few inches
- Draw your knees toward your chest slowly
- Keep your breathing steady and controlled
Breathing: Exhale as you draw your knees in and lift your hips, and inhale as you lower back down with control.
Common mistakes
- Using momentum to swing the legs, which reduces core muscle activation.
- Lifting the hips too high into a full bridge, shifting the focus away from the intended movement pattern.
- Holding your breath, which creates unnecessary tension in the upper body.
Muscles worked
Primary: abs. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off, reduce your range of motion, or choose a gentler 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 abdominals and glutes working. If you feel it in your lower back, lower your hips and reduce the range of motion.
How often can I do this movement?
You can safely perform this movement 2 to 3 times per week as part of your core or strength routine.
Do I need any equipment?
No equipment is needed. Just a comfortable flat surface like an exercise mat.