Reverse Crunch is a isolation spinal flexion exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Reverse Crunch. Follow the written setup for this equipment variation.
Set up
1Choose a stable support surface and clear the space around you.
2Use assistance or elevation to match the prescribed rep range.
3Set the resistance and body position so the ribs begin stacked over the pelvis.
4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
1Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
4Hold the contraction for a second and move your legs back to the starting position while exhaling.
5Repeat for the recommended amount of repetitions.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•Ribs toward belt buckle
•Curl; do not just hinge
•Exhale fully at the finish
Common mistakes
•Pulling with the arms or neck
•Moving only at the hips
•Rushing the return
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
