Reverse Crunch
oec:reverse-crunch
A supine bodyweight core exercise where the pelvis is curled off the floor toward the ribs to target the abdominals.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: pelvic tilt crunch
How to do it
Setup
- Lie flat on your back on a mat with your arms resting at your sides, palms pressed into the floor.
- Bend your knees to approximately 90 degrees and lift your feet slightly off the floor.
Movement
- Contract your abdominals to curl your pelvis off the floor, bringing your knees toward your chest.
- Pause for a brief contraction at the top as your lower back lifts off the floor.
- Lower your pelvis back to the starting position in a slow, controlled manner without letting your lower back arch off the mat.
Breathing
Exhale as you curl your hips toward your chest; inhale as you slowly return to the starting position.
Cues
- Roll your pelvis toward your ribs
- Control the descent
- Don't swing your legs
Common faults
- Swinging the legs to generate momentum rather than curling the pelvis.
- Keep your knee angle fixed and focus entirely on posterior pelvic tilt and rolling the hips up.
- Allowing the lumbar spine to hyperextend at the bottom of the movement.
- Stop the descent before your lower back peels off the floor and maintain core engagement throughout.
Muscles
Joints
- Lumbar spine: Flexion
- Hip: Flexion
Details
- Movement
- Spinal flexion
- Modality
- Calisthenics, Hypertrophy
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight
Related
- variation of Crunch
- regression of Captain's Chair Knee Raise
- regression of Hanging Knee Raise
- substitute for Captain's Chair Knee Raise
Sources
- wger: Reverse crunch, by eufvksruh (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.