Reverse Crunch. How-to, proper form and tips

Reverse Crunch icon

The Reverse Crunch is a variation of the popular Crunch where the upper body remains on the mat while the knees are raised toward the torso.

Video demonstration

How to and step by step instructions:

  1. Lie down on your back, hands either near the tailbone or slightly away from the body.
  2. Raise your legs so the knees are directly over your hips and the lower legs are parallel to the floorforming a 90 degree angle on the knees. This is the starting position.
  3. Contract the abs and bring the knees closer to the chest, removing the hips from the floor.
  4. After a few seconds, bring the hips back down to the floor, returning to the starting position.

Hints & tips:

  • Only the tailbone and hips should louse contact with the mat. In overall, your back stains on the floor.
  • It is Om to put a towel in the tailbone, to avoid injury.


  • Effective in the lower abs Easy on your back as the spine doesn't flex much.

Counting & gamification:

  • Start with a very minimum of 3 series of 10.
  • Count Crunch and Crunch-like exercises per period, say session, week or month.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Abs

Secondary muscles: Lowerback

Similar to Reverse Crunch

Muscle: Abs

Collection: Crunch Variations

Category: Bodyweight