Reverse Crunch Exercise: Feel the Burn

Reverse Crunch Exercise
Image Credit: (see video below)

Are you looking for an exercise that targets your abs, lower back, and hips? Look no further than the reverse crunch! Not only is it a simple and challenging exercise, but it can also improve your core strength and posture.

In this comprehensive guide, we’ll cover the benefits, body parts impacted, equipment needed, steps, and common mistakes to avoid when performing the reverse crunch.

Benefits of the Reverse Crunch Exercise

The reverse crunch is a great exercise for toning and strengthening your core muscles. It targets your rectus abdominis, transverse abdominis, obliques, lower back muscles, and hip flexors.

Plus, incorporating reverse crunches into your workout routine can improve your core stability, posture, and help prevent back pain and injury by strengthening the muscles that support your spine.

What Body Parts are Impacted by the Reverse Crunch Exercise

The reverse crunch targets your abdominal muscles, lower back muscles, and hip flexors. With proper form and technique, you can strengthen your core, improve your posture, and reduce your risk of back pain and injury.

Equipment You Need to do the Reverse Crunch Exercise

The reverse crunch doesn’t require any equipment, but you may want to use a mat or towel for added comfort and support.

Steps for Doing the Reverse Crunch Exercise

Ready to start crushing your core? Follow these steps:

Step 1: Lie down on a flat surface, such as a mat, with your back on the ground. Bend your knees and place your feet flat on the ground, hip-width apart. Keep your arms at your sides, with your palms facing down.

Step 2: Ensure that your head, neck, and shoulders are relaxed and resting on the ground.

Step 3: Slowly lift your legs off the ground, while keeping your knees bent. Use your abdominal muscles to bring your knees towards your chest, while exhaling.

Step 4: When your knees reach your chest, lift your hips off the ground, while still keeping your knees bent. Use your core muscles to raise your hips towards your chest, while inhaling.

As you lift your hips, squeeze your abs, and ensure that your lower back is pressed into the ground.

Step 5: Slowly lower your hips and legs back to starting position while exhaling. Keep your core engaged throughout the movement to maintain control and prevent any sudden drops.

Step 6: Repeat the exercise for the desired number of reps, typically 10-15 per set. Make sure to keep a slow and controlled movement to maximize the engagement of your abdominal muscles.

Remember to inhale as you lift your hips and exhale as you lower them back down.

The video below shows how to complete the reverse crunch.

Mistakes to Avoid While Doing the Reverse Crunch Exercise

Don’t let these mistakes derail your progress:

Using momentum – Avoid swinging your legs or using momentum to lift your hips. It reduces the effectiveness of the exercise and increases the risk of injury.

Arching your back – Keep your lower back flat on the ground throughout the exercise to avoid straining your back muscles.

Lifting your head – Avoid lifting your head off the ground as it can strain your neck muscles.


The reverse crunch is a powerful exercise that strengthens your core and improves your posture. With proper technique and consistency, you can enjoy the benefits of this exercise and avoid common mistakes that can lead to injury.

So, start incorporating reverse crunches into your routine and feel the burn in your abs and lower back!

In addition to the reverse crunch, you can also incorporate dumbbell skull crushers into your routine to further target your triceps.

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