Reverse Crunch
A floor curl that lifts the pelvis by drawing bent knees toward the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hip flexion trunk flexion
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on your back with the arms by your sides and the hips and knees bent to about 90 degrees.
Do the rep
- Draw the knees toward the chest and gently curl the pelvis off the floor.
- Lower the pelvis slowly and return the thighs to the start without swinging.
What counts as a rep
One rep curls the pelvis clear of the floor, then returns it under control with the knees bent.
One rep curls the pelvis clear of the floor, then returns it under control with the knees bent.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Curl the pelvis, not just the legs.
- Keep the movement small.
Common mistakes
Swinging the legs
What you seeThe knees rush toward the face and the pelvis drops on the return.
FixSlow the movement and use a smaller pelvic curl.
Control keeps momentum from doing the work.
Stop the set if
- Stop if you feel sharp pain.
- End the set if you cannot lower the pelvis slowly.
General educational content, not individual coaching or medical advice.
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