Fysiqal

Dynamic Core · Beginner

Reverse Crunch

Isolation dynamic core exercise using bodyweight.
Reverse Crunch demonstration (no audio).
Movement pattern
Dynamic Core
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Reverse Crunch and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Reverse Crunch

Cues reviewed by Kwabena Osei on

Setup

Lie on your back, knees bent to 90 degrees, hands at your sides or under your lower back for support.

  1. Curl your hips up and back toward your ribs by flexing your spine and posteriorly tilting your pelvis -- the movement comes from your abs pulling your hips up, not from swinging your legs.

  2. Lower under control back to the start.

Common mistakes

  • Using momentum to swing the legs/hips up instead of a controlled ab-driven curl.

  • Arching the lower back at the bottom instead of keeping it supported and neutral.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine flexionprimary action

    Rectus abdominis (prime mover, high emphasis); External oblique (synergist, moderate emphasis); Internal oblique (synergist, moderate emphasis)

  • Hip flexionsecondary action

    Iliopsoas (synergist, moderate emphasis); Rectus femoris (synergist, low emphasis)

Related exercises

All dynamic core exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.