Reverse Crunch
Reverse Crunch is a strength - posterior pelvic tilt exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques
- Exercise type
- Strength - posterior pelvic tilt
Exercise technique
- Lie down
Lie on your back with your arms on the floor beside you.
- Legs
Bend your hips and knees to bring your knees above your pelvis.
- Preparation
Exhale and draw your lower ribs in.
- Curl
Roll your tailbone upward to lift your pelvis slightly off the floor.
- Direction
Focus on curling your pelvis instead of throwing your knees toward your head.
- Return
Slowly place your sacrum back on the mat.
- Range
Move your knees back toward the starting position only as far as you can maintain lower-back control.
Key technique points
- Curl your pelvis only a few centimeters.
- Minimize leg swing.
- Use your hands only for support.
- Keep your shoulders on the floor.
- Do not force an arch in your lower back.
- Slow the descent segment by segment.
Common mistakes
Throwing the knees
Do not create the pelvic curl through leg momentum.
Only raising the legs
Do not merely change the hip angle while leaving your tailbone on the floor.
Rolling onto the neck
Do not raise your pelvis so high that the load transfers to your neck.
Losing lower-back control
Do not lower your legs unnecessarily far away on the return and arch your lower back.
Pushing with the arms
Do not press forcefully into the floor to lift your torso with arm strength instead of your abdominals.
Dropping the pelvis
Do not bang your sacrum onto the mat without control.
Frequently asked questions
Reverse Crunch: why is “Throwing the knees” a mistake?
Do not create the pelvic curl through leg momentum.
Reverse Crunch: why is “Only raising the legs” a mistake?
Do not merely change the hip angle while leaving your tailbone on the floor.
Reverse Crunch: why is “Rolling onto the neck” a mistake?
Do not raise your pelvis so high that the load transfers to your neck.
Reverse Crunch: why is “Losing lower-back control” a mistake?
Do not lower your legs unnecessarily far away on the return and arch your lower back.
Reverse Crunch: why is “Pushing with the arms” a mistake?
Do not press forcefully into the floor to lift your torso with arm strength instead of your abdominals.
Reverse Crunch: why is “Dropping the pelvis” a mistake?
Do not bang your sacrum onto the mat without control.
What should I focus on when doing Reverse Crunch?
Curl your pelvis only a few centimeters. Minimize leg swing. Use your hands only for support. Keep your shoulders on the floor. Do not force an arch in your lower back. Slow the descent segment by segment.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.