How To Do Reverse Crunches

The Reverse Crunch exercise is an excellent lower ab, bottom-upward movement that can help you develop those lower abs better… but only if you do it the right way.

Just like a lot of other popular exercises, the Reverse Crunch is often performed incorrectly, turning it into a weird type of spine crunch.

Whether it’s using bad form or the wrong type of crunch, the result is the same: no gains and no lower abs.

There are a lot of ways to do the Reverse Crunch – with straight legs or bent legs, for example – but which is the best way?

Today, I’m going to take you through the muscles that are targeted by the Reverse Crunch, how to do the Reverse Crunch, and the most common mistakes I see guys making in the gym.

I’ll also take you through a full list of Reverse Crunch variations to give you plenty of variety in your core workout.

REVERSE CRUNCH: MUSCLES TARGETED

Before we dive into how to do the Reverse Crunch exercise, I want to talk about the muscles that are activated.

Understanding the muscles you’re about to target can make all the difference in how effective your workout is.

When you know which stomach muscles you’re engaging and how they function, you can focus on the correct movement and form.

This will ensure you get the most out of every rep while minimizing the risk of injury.

Here are the major muscle groups that the Reverse Crunch targets:

RECTUS ABDOMINIS

The rectus abdominis is the muscle behind those coveted six-pack abs. But it’s not just about looks—this muscle is crucial for your core strength and stability.

The rectus abdominis starts from the lower part of your pelvis and runs straight up the front of your body to just below your chest, connecting your hips to your ribs.

The muscle’s main job is to flex the lumbar spine, which is what happens during a crunch or sit-up.

This muscle is essential for movements like the Reverse Crunch and Traditional Abdominal Crunches, and it plays a vital role in stabilizing your pelvis and lower back. This helps maintain good posture and prevent injuries during heavy lifts.

Additionally, the rectus abdominis aids in forceful exhalations, engaging every time you breathe out hard, whether lifting weights or sprinting.

EXTERNAL OBLIQUES

The external obliques are a key part of your core muscles that often get overlooked in favor of the more popular outer, six-pack muscles like the rectus abdominis.

These oblique muscles run along the sides of your abdomen and are crucial for a strong core and effective abs workout.

The external obliques originate from the lower eight ribs and run diagonally down and forward to attach to the iliac crest of your pelvis. This placement allows them to play a significant role in various movements and exercises.

When you perform a crunch, especially Crossover Crunches or Bicycle Crunches, the external obliques are heavily involved in the twisting motion, helping to rotate your torso and stabilize your core.

In terms of function, the external obliques are responsible for rotating the trunk and bending it sideways, which is essential for movements like the Reverse Crunch and Basic Crunches.

They also aid in flexing the spine when both sides contract together, similar to the action during a standard crunch or abdominal crunch exercise.

Additionally, these abs muscles help stabilize the pelvis during lower-body motion and maintain proper form during intense popular workouts.

INTERNAL OBLIQUES

The internal obliques work in tandem with the external obliques to provide stability and strength to your midsection, making them essential for effective abs workouts and overall body strength.

The internal obliques originate from the iliac crest of your pelvis and the inguinal ligament. They run diagonally up and forward, attaching to the lower ribs and the linea alba, a fibrous structure that runs down the midline of your abdomen.

This muscle placement allows the internal obliques to be heavily involved in a variety of core workouts and movements, including Crunches, Reverse Crunches, and Bicycle Crunches.

Functionally, the internal obliques are responsible for rotating the trunk and bending it sideways. When you perform Crossover Crunches or Bicycle Motion Crunches, these muscles contract to help twist your torso.

They also assist in flexing the spine during standard crunches or abdominal crunch exercises, working alongside the rectus abdominis and external obliques to stabilize your core.

This stabilization is crucial for maintaining proper form and preventing injuries during heavy lifts and intense workout moves.

TRANSVERSE ABDOMINIS (CORE STABILIZER MUSCLES)

The transverse abdominis is the deep core muscle that’s often overlooked but absolutely essential for a strong, stable core.

Think of this muscle as your body’s natural weight belt, wrapping around your midsection and providing critical support during your workouts and daily movements.

The transverse abdominis originates from the iliac crest, the lower ribs, and the thoracolumbar fascia, and it inserts into the linea alba and the pubic crest.

This muscle runs horizontally across the abdomen, which is why it’s sometimes referred to as the “corset muscle.” Its unique positioning makes it crucial for stabilizing your core, especially during heavy lifts and dynamic movements.

The transverse abdominis is responsible for compressing the abdominal cavity, providing stability to your spine and pelvis.

This muscle is engaged during almost every core workout, whether you’re doing traditional Crunches, Reverse Crunches, or more dynamic exercises like Bicycle Crunches.

It’s the muscle that helps you maintain proper form throughout the entire movement, ensuring that your core remains strong and stable.

SERRATUS ANTERIOR

The serratus anterior is an ab muscle that many people completely overlook, or worse, don’t even realize exists.

This muscle is essential not just for aesthetics but for functional strength, especially when you’re pushing your limits in the gym.

This muscle looks like the teeth of a saw, which is why it’s often referred to as the “boxer’s muscle.”

It’s heavily involved in movements that require pushing, making it crucial for exercises like Push-Ups, Bench Presses, and Overhead Presses.

The serratus anterior is responsible for the protraction and upward rotation of the scapula. This means it helps move your shoulder blades forward and around your rib cage, which is essential for a full range of motion during pressing movements.

It also stabilizes the scapula, preventing winging of the shoulder blades, which is vital for maintaining proper form and preventing injuries during heavy lifts.

HOW TO DO THE REVERSE CRUNCH

Now that you know which muscles to focus on during the Reverse Crunch, I want to move on to showing you how NOT to do Reverse Crunches.

You see, it’s easy for me to tell you how to do the exercise, but I think it’s just as important to make sure you’re going through your exercise arsenal and throwing out incorrect or potentially harmful exercises.

I guarantee this way of doing the Reverse Crunch is going to look familiar (maybe you even do crunches like this!).

Starting today, you need to avoid doing Reverse Crunches like this:

PUTTING YOUR HEELS TOO FAR BACK

During this type of Reverse Crunch, you’re actually making the exercise the easiest at what’s supposed to be the hardest point in the range of motion.

When you get to the top of what we like to call the “Heels to the Heavens,” you really should be trying to press your heels directly up into the ceiling.

But if you allow your heels to go past that point – past vertical – where they’re over your head, now gravity is helping you.

It’s pushing your legs back in that direction and taking all the work off of the abs.

If you want this exercise to stay focused on the lower abs (which you absolutely should), then you want to stop your heels at vertical, in terms of how far back you go.

USING TOO MUCH MOMENTUM

There’s a whole lot of momentum being used in this exercise because we can rock on our tailbones and pelvis, generating backward momentum.

But the goal here, guys, is never just to hit a certain number of reps—it’s to do it the right way.

Even if you significantly cut down your reps by following the proper form I’m showing you today, you’ll get better engagement from your abs, which is the whole point.

Avoid using excessive momentum where you’re just pulling the weight of your legs back, letting it help you get up, and then not controlling them on the way back down.

Control and precision are key to maximizing your ab workout.

SHORTENING OF THE LEGS

Another common mistake you’ll see is the shortening of the legs, which happens as an automatic compensation.

Remember, our bodies are designed to find the path of least resistance, but taking the easy way out won’t help you challenge and change yourself.

When I bring my feet up towards the top, everything looks good. However, when I lower my legs back down, I might bend my knees to avoid controlling the full weight of my legs against gravity.

This makes it easier, as bending the knees reduces the weight being managed.

For example, if my legs weigh 50 pounds each, bending them might reduce the effective weight to 25 pounds each.

This creates the illusion of doing the exercise correctly when, in reality, I’m just using less effort.

To make the reverse crunch truly effective, you need to maximize the length of your legs on the way down. Straighten your legs and contract your quads to increase the weight your lower abs have to handle.

HOW TO DO REVERSE CRUNCHES CORRECTLY

Now that you know how NOT to do Reverse Crunches, it’s time to learn how to perform this exercise the right way.

Here’s a step-by-step breakdown of how to do Reverse Crunches with correct form and execution.

REVERSE CRUNCH

REVERSE CRUNCHES: COMMON MISTAKES

I discussed three types of Reverse Crunches that you don’t want to do, but I want to continue that idea with some other common mistakes that I see when guys perform this exercise.

The following common mistakes can prevent you from getting the most out of your workout and even lead to difficulty with neck discomfort, neck pain, or other injuries.

By avoiding these common mistakes and focusing on proper form, you’ll get more out of your Reverse Crunch workout.

Incorporate these tips into your routine to ensure you’re maximizing the benefits and building a strong, stable core.

NECK STRAIN

A frequent error is straining your neck during the movement. To prevent neck pain, keep your neck in a neutral position throughout the exercise.

Avoid pulling on your head or neck with your hands to avoid neck injuries.

Your neck should remain relaxed, with the motion coming from your abdominal muscles and not your upper body.

LIMITED RANGE OF MOTION

Many people do not use the full range of motion, limiting the effectiveness of the Reverse Crunch.

Make sure to lift your hip level high enough off the exercise mat and control the downward motion.

This ensures your rectus abdominis and transverse abdominis are fully engaged.

INCORRECT LEG POSITION

Continuing with the point above, it’s important to keep your legs as straight as possible during the Reverse Crunch.

When you lift your legs, aim to bring your heels back until they are vertical.

This positioning helps in effectively targeting the lower abs and ensures a full range of motion.

Avoid letting your legs drop completely; maintain tension in your abs the entire time.

NEGLECTING CORE ENGAGEMENT

Another common mistake is not fully engaging the core muscles. Focus on contracting your abs and maintaining that tension throughout the entire movement.

This not only targets your abs more effectively but also builds a strong core.

Ensure your belly button is drawn in towards your spine to maximize muscle activity.

IMPROPER BREATHING

Proper breathing is something that most people skip during the Reverse Crunch.

Exhale as you lift your hips and inhale as you lower them.

This breathing technique helps maintain a controlled motion and ensures your core muscles are properly engaged.

RUSHING THROUGH REPS

Speeding through reps can compromise your form and reduce the effectiveness of the exercise.

Focus on slow, controlled movements.

Take your time to perform each rep correctly, ensuring that your abdominal muscles are doing the work, not momentum.

Don’t worry about setting high numbers. Aiming for 8-12 crunches with perfect form is totally acceptable.

INCONSISTENT FORM

Overall, one of the biggest pitfalls in performing the Reverse Crunch is inconsistent form. Adjustments based on your individual fitness level are crucial to maximize the benefits and prevent injuries.

Depending on your fitness level, you may need to modify your Reverse Crunch technique.

Beginners might struggle to maintain straight legs throughout the movement so it’s okay to start with slightly bent knees and work towards the correct form as your strength improves.

Keeping your abdominal muscles engaged throughout the entire movement is key to maintaining proper form and avoiding unnecessary strain on your neck and lower back.

Using a decline bench or incline bench can add variety and a higher intensity level to your workouts.

A decline bench increases difficulty by adding resistance, making your lower abs work harder.

An incline bench can help beginners focus on mastering the correct form and motion with reduced intensity.

Whether on a bench or exercise mat, maintaining proper form is crucial. Ensure your movements are controlled and avoid using momentum.

Lift your hips using your core muscles, not your legs.

Keep your neck in a neutral position to avoid neck pain and draw your belly button in towards your spine to engage your transverse abdominis and rectus abdominis muscles.

REVERSE CRUNCH VARIATIONS

Now that you’ve mastered the basic Reverse Crunch, it’s time to take things up a notch with some variations.

These Reverse Crunch variations will add intensity, target different areas of your abdominal muscles, and keep your core workouts challenging and effective.

Whether you’re looking to increase the difficulty or just mix up your routine, these variations will help you achieve a stronger, more defined core.

SWIPER

KNEE TUCKS

PLANK KNEE SLIDE

HANGING LEG RAISE

HOW TO SEE YOUR LOWER ABS

Let’s get real for a second—no matter how many reverse crunches, traditional crunches, or any ab exercises you do, seeing those lower abs comes down to one major factor: nutrition.

You can perform countless reps with perfect form and still struggle to shed that stubborn lower abdominal fat.

The truth is that lower abdominal fat is often the last to come off.

For most men and women, as they lose weight, they tend to drop body fat from the head down to the toes and from the toes up to the head, meeting in the middle.

This means that even as your face, neck, upper chest, lower legs, and thighs get leaner, that pesky lower belly fat can stick around.

It’s the most stubborn of all and requires getting to lower levels of body fat to finally see it disappear.

So, how do you achieve this?

You need to be in a hypocaloric state, meaning you consume fewer calories than you burn. However, this doesn’t mean you have to starve yourself or make your diet unenjoyable.

Focus on balanced, nutrient-dense foods that fuel your workouts and help you maintain muscle mass while losing fat.

Incorporating a variety of core workouts will help build a strong core, but remember, visible abs are made in the kitchen.

Ensuring proper nutrition will enhance the effectiveness of your workout moves and help you achieve that defined six-pack.

Guys, you’ve probably heard thousands of times how great the Reverse Crunch is for the lower abs and it’s true BUT here’s one of the biggest takeaways from this article:

If we work a little harder, we can shorten our workout time because we’ll get more out of each exercise.

Many people think just putting in the time will equal results, but that’s not how it works. Effort is everything, and without it, you’ll shortchange your results.

If you’re looking for a training program that covers every muscle in the body as well as the abs, we’ve got you covered.  Check out our ATHLEAN-X programs to see which is the best fit for your goals and fitness level.

REVERSE CRUNCHES FAQS