Reverse crunch

This posterior pelvic tilt variation targets Abs and recruits Hip flexors as support. The intended training outcome is train lower-range trunk curl via pelvic control. The exercise stands out because of no equipment and low spinal load when controlled.
Isolated

At a glance

Difficulty
Easy
Exercise Type
Hypertrophy
Muscle Group
Abs
Equipment
Bodyweight
Force Type
Push
connection_pattern [#1105] Created with Sketch. Mechanics
Isolation

Why this exercise matters

Reverse crunch matters because it has a clearly defined training role: Train lower-range trunk curl via pelvic control. Its structure keeps the exercise choice specific to the intended adaptation.
  • Primary stimulus — Abs leads the movement; Hip flexors contributes.
  • Programming role — Train lower-range trunk curl via pelvic control.
  • Why this version — No equipment and low spinal load when controlled.

How to perform

Use 2–4 × 10–20 reps as a working template and allow about 45–90 sec between sets. The aim is repeatable tension, not simply moving the heaviest load.
  1. Equipment setup — Prepare Bench or floor and choose a load that preserves the intended posterior pelvic tilt.
  2. Starting position — Lie steadily and start by bringing the pelvis toward the ribs rather than swinging the legs.
  3. Repetition path — Curl the pelvis toward the ribs without swinging the legs, then lower slowly.
  4. Exercise-specific cue — Curl pelvis; do not swing legs.
  5. Set endpoint — End the set when the target muscles can no longer control the same path and tempo.

What to avoid

The main safeguard is exercise-specific: Curl pelvis; do not swing legs. Load and range should preserve the defining posterior pelvic tilt pattern.
  • Setup risk — Confirm that Bench or floor is stable and correctly adjusted before loading.
  • Technique limit — Do not chase repetitions once the intended path changes or another body segment takes over.
  • Joint response — Reduce load or range for sharp, increasing, or joint-specific pain.
  • Progression — Add resistance only after the listed cue can be maintained across the whole set.

Target Muscle