Reverse Crunch Video

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Reverse Crunch Description

Step 1. Lie flat on your back with your head up. Your legs should be up so that your thighs are perpendicular to your body and your calves are parallel to the floor.

Step 2. Use your lower abdominal muscles to raise your hips off the floor towards your ribcage, arching your knees towards your forehead.

Step 3. Lower your hips in a controlled motion, keeping tension on your abs.

Step 4. When your hips make light contact with the floor, pull your knees back up towards your forehead.


The reverse crunch is a core exercise that works the lower abs. As the name suggests, it works the lower abs the same way a crunch works the upper abs. This exercise is usually performed with the user’s hands behind his head, forcing the user to keep his body steady by engaging his core. This is the ideal position, but the exercise may be performed with the hands flat on the ground for support if the user requires more stabilizing. Once the user has become accustomed to the exercise though, the behind the head hand placement should be used. This is a safe exercise for those with back pain, especially given the short range of motion. However, depending on the position of the back problem, the bending of the low back should be problematic. If that is the case, this exercise should not be performed.

Reverse Crunch 1

Reverse Crunch 2

Updated: April 11th, 2015