IsolationBodyweight
Reverse Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Lie flat on your back with hands at your sides or under your glutes for support
- Bend your knees to 90 degrees with feet off the floor
- Engage your core and curl your knees toward your chest
- Lift your hips off the floor as you bring knees to chest
- Focus on using your lower abs to lift your hips
- Squeeze your abs hard at the top for 1 second
- Slowly lower your hips and legs back to starting position
- Stop just before your feet touch the floor to maintain tension
💡Coaching Cues
- ✓
Use lower abs to lift hips
- ✓
Knees come to chest
- ✓
Squeeze abs at top
- ✓
Control the descent
- ✓
Keep tension - feet stay off floor
- ✓
Exhale as you crunch up
⚠️Common Mistakes
- ✗
Using momentum instead of abs
- ✗
Not lifting hips off floor
