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Reverse Crunch guide
The Reverse Crunch is a beginner-level isolation bodyweight lift that trains the Lower Rectus Abdominis. Use it when you want more core work with no extra kit. Keep the range honest, add load only when every rep looks the same.
What muscles does the reverse crunch work?
The Reverse Crunch primarily trains the Lower Rectus Abdominis, with the core as the target group. Train it as part of a balanced core routine.
How do you do the reverse crunch?
To do the Reverse Crunch: clear enough floor space that you can finish the reverse crunch without hitting anything. brace, then move; move the load with the lower rectus abdominis. if another muscle takes over, shorten the range until lower rectus abdominis is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the reverse crunch; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Clear enough floor space that you can finish the reverse crunch without hitting anything. Brace, then move.
- Move the load with the lower rectus abdominis. If another muscle takes over, shorten the range until lower rectus abdominis is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the reverse crunch.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common reverse crunch mistakes?
- Turning the reverse crunch into a momentum drill. — Slow the first two seconds of the lowering half until the lower rectus abdominis stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the bodyweight dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly rep.
Reverse Crunch alternatives
Reverse Crunch FAQ.
What muscles does the Reverse Crunch work?
The Reverse Crunch primarily targets the Lower Rectus Abdominis, training the Core as the main muscle group.
Is the Reverse Crunch a compound or isolation exercise?
The Reverse Crunch is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Reverse Crunch?
You need no equipment — just your bodyweight. Difficulty is rated beginner.
What are good alternatives to the Reverse Crunch?
Good core alternatives include Plank, Crunch, Side Plank.
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