Reverse Crunches
Lying reverse crunch with knees toward chest — direct lower-ab work without spinal load.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Boxing MMA
Target muscles
The lower rectus abdominis drives the pelvis curl. The hip flexors lift the legs. The deep core stabilizes the spine.
How to perform
Setup
Lie on your back with arms flat at the sides and legs raised with knees bent at 90 degrees.
Execution
Contract the abs to lift the hips off the floor and pull the knees toward the chest. Slowly lower back to the start. The motion is hip-driven, not leg-kicking.
Common mistakes
- Kicking the legs.
- Letting the lower back arch.
- Cutting the range.
- Using momentum.
- Holding the breath.
Progressions and regressions
Regress to bent-knee leg lowers. To progress, work pause reverse crunches, hanging leg raises.
Programming notes
Lower-ab work. 3 sets of 12-15 reps, twice a week.
