Exercise · core / bracing
Reverse crunch
Reverse crunch is a beginner-friendly core / bracing movement that trains abs, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–20 reps, tempo 1-1-3.
The most common mistake is using momentum and arching the back on the way down. If no equipment or the movement itself doesn't suit you, Dead bug or Hanging knee raise or Hollow body hold or Bird dog cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie on your back, knees bent to 90° | पीठ के बल, घुटने 90 डिग्री |
| 2 | Curl the hips off the floor toward the chest | कूल्हे ज़मीन से उठाकर छाती की तरफ |
| 3 | Lower slowly; do not swing the legs | धीरे नीचे, टांगें मत झुलाओ |
Equipment & who it fits
Needs no equipment, rated beginner, held back for pregnancy issues. Search "reverse crunch form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Reverse crunch work?
- Reverse crunch primarily trains abs, using a core / bracing pattern with no equipment.
- What's the most common mistake with Reverse crunch?
- Using momentum and arching the back on the way down
- What can I do instead of Reverse crunch?
- The closest substitutes in this database are dead bug, hanging knee raise, hollow body hold, bird dog, which train the same pattern with different equipment.