How to do the Reverse Crunch
Lie on your back with knees bent at 90 degrees and arms by your sides.
Contract your abs and bring your knees toward your chest, lifting your hips off the floor.
Pause briefly without using momentum.
Lower your hips slowly back to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
Alternatives
Same muscles, similar movement: swap in one of these if the Reverse Crunch doesn’t suit your gym or your joints.
Train smarter
- How to get abs: body fat, ab training and a real timelineHow to get abs: why visible abs depend on body fat, which ab exercises actually build them, how often to train them and an honest timeline for a six-pack.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
