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Reverse Crunches

A core exercise that targets the lower abdominal muscles by lifting the hips and legs toward the chest while keeping the upper body stationary on the ground.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on your back with arms at sides and legs bent at 90 degrees. Lift hips off ground by contracting lower abs and bringing knees toward chest. Lower hips back to ground with control and repeat.

Starting Position

Lie on back with arms at sides, legs bent at 90 degrees, and feet off ground.

Finishing Position

Return to starting position with hips on ground and legs in bent position, maintaining core engagement.

Form Cues

Lift hips off ground, bring knees toward chest, control the descent, engage lower abs, keep upper body stable

Common Mistakes

Using momentum, lifting upper body, poor hip control, incomplete range of motion, arching back

Progression Tips

Add weight to feet, extend legs, perform on decline bench, add resistance bands

Regression Tips

Reduce range of motion, perform with feet on ground, decrease speed, use assisted variation

Safety Notes

Maintain proper form to prevent lower back strain. Keep upper body stable throughout the movement. Stop if you experience back pain or discomfort.