Reverse Crunch Kick

Reverse Crunch Kick: So führst du sie aus

1. 1Lie flat on your back on a mat with your arms at your sides, palms pressing lightly into the floor for stability.
2. 2Bend both knees to roughly 90 degrees and lift your feet off the floor so your shins are parallel to the ground.
3. 3Brace your core and press your lower back firmly into the mat before moving.
4. 4Curl your hips off the floor by contracting your rectus abdominis, drawing your knees toward your chest.
5. 5At the top of the crunch, extend one leg out straight while keeping the other knee pulled in, performing a controlled kick.
6. 6Hold the extended position for one count, feeling tension through the lower abs and hip flexors.
7. 7Return the extended leg back to the bent position, then lower your hips under control until your lower back just touches the mat.
8. 8Alternate the kicking leg on each rep, or complete all reps on one side before switching.

Technik-Tipps

• Press your palms or fingertips into the floor to stabilize your torso — avoid pulling on your neck or using momentum from your arms.
• Keep the movement slow on the lowering phase; a 2–3 second descent keeps the rectus abdominis under tension instead of letting gravity do the work.
• Think of lifting your tailbone straight up rather than swinging your knees toward your face — this keeps the abs working and reduces hip flexor dominance.
• Exhale as you curl the hips up and kick; inhale as you lower back down to maintain intra-abdominal pressure throughout.
• If your lower back arches away from the mat when you extend the leg, shorten the kick range until your core strength improves.

Häufige Fehler

• Using momentum to swing the legs up instead of curling the pelvis — this shifts the load off the rectus abdominis onto the hip flexors and reduces the training stimulus.
• Letting the lower back arch when the kicking leg extends — this compresses the lumbar spine and indicates the core is not braced, increasing injury risk.
• Dropping the hips too quickly at the end of the rep — a fast descent removes tension from the abs and eliminates the eccentric training benefit.
• Holding the breath throughout the set — breath-holding spikes intra-thoracic pressure and causes premature fatigue; exhale on the effort instead.
• Kicking the leg out with excessive force rather than controlling the extension — this recruits hip flexor momentum rather than sustained quadriceps and abdominal tension.

Häufig gestellte Fragen