Reverse Crunches Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Reverse Crunches are bodyweight exercise that works your abs and quadriceps.

Reverse Crunches are great basic move. When done correctly, they can effectively target your core, hips, legs, lower body, upper legs and waist.

They require no equipment to do.

Reverse Crunches

How to do Reverse Crunches


Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.


  • Brace your core throughout the entire exercise.

  • Avoid doing the exercise too quickly. Instead, lower your legs slowly and in a controlled fashion.

  • Keep your head in line with your neck and spine.

Illustrated Guide

Learn how to do reverse crunches from this step-by-step illustrations:

Reverse Crunches 1
Reverse Crunches 2
Reverse Crunches 3
Reverse Crunches 4

Muscles Worked

The muscles used for reverse crunches may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for reverse crunches are:

Primary Muscles

  • Abs
  • Quadriceps

Synergyst Muscles

  • Upper Abs
  • Transverse Abs

Frequently Asked Questions

What muscles do Reverse Crunches work?
Reverse Crunches work abs, quadriceps.
What are Reverse Crunches good for?
Reverse Crunches are beneficial cellulite, for conditioning, for endurance, for weight loss, love handles, side fat, to lose fat and to strengthen. They work the best for core, hips, legs, lower body, upper legs and waist, as they work abs, quadriceps. Reverse Crunch is is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Reverse Crunch a good exercise?
Reverse Crunch is a popular bodyweight exercise for abs, quadriceps.

Training, Progressions and Regressions

Interested in how to improve your Reverse Crunches faster?

Reverse Crunches Training and Progressions

Standards and Averages

Wonder how do others perform in Reverse Crunches and how should you?

Reverse Crunches Standards and Averages


Wonder how to work the same muscles with other exercises?

Reverse Crunches Alternatives


Wonder how to make Reverse Crunches either easier or more challenging?

Reverse Crunches Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Isolated, Aerobic, Cardio, Endurance
Muscles Worked Abdominals, Quadriceps, Upper Abdominals, Transverse Abdominis
Difficulty Level(s) Basic, Easy, Moderate, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor
Major Exercise Ab Crunches

Muscles Worked

Target muscle(s) Abs, Quadriceps
Synergyst muscle(s) Upper Abs, Transverse Abs

Related exercises

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