Bent-Knee Reverse Crunch
CoreIsolationCoreBodyweightBeginner
Crunch that reverses the movement by bringing the knees toward the chest. Emphasizes the lower portion of the rectus abdominis.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Lie on your back with knees bent and arms at your sides.
- 2.Raise your knees toward your chest by curling your pelvis.
- 3.Lift your hips slightly off the floor at the top.
- 4.Lower under control without fully resting your feet.
Common mistakes
- ●Using leg momentum instead of the abs
- ●Rocking to lift the hips
- ●Not curling the pelvis
- ●Dropping back down and losing tension
Proper technique
The key movement is the posterior pelvic tilt, not kicking with the legs. Exhale as you raise the knees. Keep your neck relaxed on the floor.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rectus abdominis
Secondary
- Transverse abdominis
- Iliopsoas
- Obliques
- Sartorius