Abs
Reverse Crunch
The Reverse Crunch is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: lower abs 50%, upper abs 18% and hip flexors 14%.
How to do it
- Lie on your back on a mat with your arms by your sides, palms down.
- Lift your feet and bend your knees to about 90 degrees, thighs vertical.
- Curl your hips off the mat, rolling the knees toward your chest.
- Pause when the lower back has lifted off the mat.
- Roll the hips back down one vertebra at a time until the thighs are vertical again.
Tips
- Keep the knee angle fixed: the movement comes from the pelvis, not the legs.
- Press lightly into the floor with the palms for balance, not to push.
Common mistakes
- Swinging the legs back to throw the hips up.
- Letting the feet drop to the floor between reps.
- Pushing hard with the arms to do the work.
Muscles worked by the Reverse Crunch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Curling the pelvis up is spinal flexion from below. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Reverse Crunch alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Reverse Crunch work?
Mainly the lower abs. The upper abs, hip flexors and obliques assist.
Is the Reverse Crunch good for beginners?
Yes. The Reverse Crunch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Crunch?
For example the Seated Leg Tuck, Hanging Oblique Knee Raise and Butterfly Sit Up. They train mostly the same muscles.
How do you make the Reverse Crunch harder?
Add weight or reps, or move on to the Captain's Chair Leg Raise and Stability Ball Pike.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.