At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- On your back, knees bent.
- Curl your pelvis up toward your chest.
- Lower slowly without swinging.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
A good ab exercise without equipment; hard to load, so B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hanging Knee Raise · Bodyweight · rating B
- Cable Crunch · Cable · rating A
- Dead Bug · Bodyweight · rating C
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the reverse crunch.
Let Mitta set the weight.
Mitta plans the reverse crunch with a weight and rep target for every set, worked out from your last sessions.
Questions about the
reverse crunch
What muscles does the reverse crunch work?
The reverse crunch mainly trains your core.
How many reps of the reverse crunch should I do?
Mitta plans the reverse crunch at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the reverse crunch?
Good alternatives that train the same muscle are the hanging knee raise, cable crunch and dead bug.
Is the reverse crunch good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the reverse crunch have rating B?
A good ab exercise without equipment; hard to load, so B.