Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Hip Flexors
Highlighted muscles
How To Perform
- 1 Lie on your back with knees bent, hands at your sides.
- 2 Raise the knees toward the chest, curling the pelvis upward.
- 3 Lower under control.
Form Cues
- ✓ The key is curling the pelvis — do not just swing the legs.
- ✓ Use the abs to control the descent.
Common Mistakes
- ✗ Using momentum rather than abs.
- ✗ Not curling the pelvis — just raising the legs.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Reverse Crunch, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Reverse Crunch? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Reverse Crunch should I do?
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Reverse Crunch target?
Reverse Crunch primarily targets the Core. Secondary muscles include Hip Flexors.
Is Reverse Crunch good for beginners?
Reverse Crunch is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Reverse Crunch, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.