Wall Reverse Crunch
The wall reverse crunch is a bodyweight core exercise performed lying on the back with feet pressed against the wall. The wall provides resistance and foot support as the hips are curled upward using abdominal strength, targeting the lower abs effectively.
How to do it
- Lie on your back and extend your legs straight up against the wall.
- Place your arms flat on the floor at your sides for support.
- Engage your core and curl your hips off the floor, pressing your feet into the wall.
- Hold briefly at the top, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Press your feet into the wall
- Keep your lower back glued to the floor
- Lift your hips using your abs
- Control the movement on the way down
- Keep your neck relaxed
Breathing: Exhale as you lift your hips off the floor, and inhale as you slowly lower them back down.
Common mistakes
- Using momentum to swing hips, which reduces ab engagement
- Arching the lower back, which can cause discomfort
- Pushing too hard with legs instead of lifting with abs, which shifts focus to the thighs
- Holding your breath, which prevents proper core stabilization
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have abdominal discomfort or recent surgery, check with a professional before performing this exercise.
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 a tightening sensation in your lower abdominal muscles. If you feel it in your neck or lower back, adjust your posture.
Can I do this if I have back pain?
If you have any history of back pain, ease off or choose a gentler movement and consult with a professional before continuing.
How high should my hips lift?
Only lift your hips a few inches off the floor. The goal is a controlled contraction, not height.