Reverse Crunch
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The reverse crunch is a bodyweight core exercise that targets the rectus abdominis, with the obliques assisting to stabilize the movement. By curling the hips and knees toward the chest rather than the chest toward the knees, it places direct emphasis on the lower portion of the abs and is an effective addition to any core training routine.
Reverse Crunch: So führst du sie aus
- 1Lie flat on your back with your arms at your sides, palms pressing lightly into the floor for stability.
- 2Lift your legs so your hips and knees are bent at 90°, shins parallel to the floor and feet together.
- 3Brace your core and press your lower back into the floor before initiating each rep.
- 4Exhale and curl your hips off the floor by contracting your abs, drawing your knees toward your chest.
- 5Continue the curl until your tailbone lifts and your knees are as close to your chest as your range of motion allows.
- 6Hold the top position for a brief pause, squeezing your abs.
- 7Inhale and slowly lower your hips back to the starting position under control, stopping before your lower back loses contact with the floor.
- 8Repeat for the desired number of reps, maintaining tension in your core throughout.
Technik-Tipps
- Press your palms into the floor to help anchor your upper body, but avoid using momentum from your arms to swing the hips up.
- Move slowly on the way down — the eccentric phase is just as important as the lift for building abdominal strength.
- Keep the movement in your abs, not your hip flexors; think about rolling your pelvis rather than simply pulling your knees in.
- Breathe out as you curl your hips up and breathe in as you lower them — never hold your breath under load.
- If you feel your neck tensing, relax it completely; all effort should come from your midsection.
Häufige Fehler
- Using momentum to swing the legs instead of contracting the abs, which shifts the work away from the rectus abdominis and reduces the training stimulus.
- Letting the lower back arch off the floor at the bottom of each rep, which relieves tension on the abs and can place strain on the lumbar spine.
- Dropping the legs too quickly on the descent, turning the eccentric phase into a free fall and losing time under tension.
- Pulling with the hip flexors rather than curling through the pelvis, which overloads the front of the hips instead of the intended abdominal muscles.
- Craning the neck or pressing the head into the floor, creating unnecessary cervical tension that distracts from core engagement.
Häufig gestellte Fragen
What muscles does the reverse crunch work?
The reverse crunch primarily targets the rectus abdominis — the muscle that runs vertically along the front of your abdomen. The obliques act as synergists, helping to stabilize your trunk throughout the movement.
What is the difference between a reverse crunch and a regular crunch?
In a regular crunch you lift your shoulders toward a fixed pelvis; in a reverse crunch you lift your pelvis toward a fixed upper body. Both work the rectus abdominis, but the reverse crunch places greater emphasis on the lower portion of the muscle.
How many reps should I do for the reverse crunch?
For strength and muscular endurance, 3–4 sets of 12–20 slow, controlled reps works well for most people. Prioritize form over volume — fewer quality reps are more effective than many sloppy ones.
Can beginners do the reverse crunch?
Yes. The reverse crunch is a beginner-friendly bodyweight exercise. Start with a smaller range of motion and focus on pressing your lower back into the floor before increasing the curl.
Why do I feel my hip flexors instead of my abs during the reverse crunch?
This usually means you are pulling the knees straight in rather than curling the pelvis upward. Focus on tilting your tailbone toward your ribcage and initiating the movement with a deliberate ab contraction rather than a hip-flexor pull.
