How to do it
- Lie on your back with the knees bent and hands flat beside your hips.
- Curl the pelvis up off the floor, bringing the knees towards your chest.
- Lower slowly, one vertebra at a time.
Cues that matter
- Lift the hips off the floor — that is the actual rep.
- Do not push off the floor with the hands.
Common mistakes
- Swinging the legs to generate the lift.
- Only moving the knees while the pelvis stays down.
Muscles worked
Primary
- Abs & Core
- Lower abs
Also works
- Hip flexors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Reverse Crunch in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps