Bent-knee reverse crunch

The bent-knee reverse crunch is a popular bodyweight core exercise. It targets the lower portion of the rectus abdominis or "six-pack" muscles. It can be performed for time or reps as part of any ab-focused workout.


  1. Builds core strength and definition
  2. Strengthens the hip flexors
  3. Effective crunch variation if you have back pain

Bent-knee reverse crunch Images


Bent-knee reverse crunch Instructions

Bent-knee reverse crunch muscle diagram
  1. Lay flat on the floor with your arms next to your sides.
  2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
  3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
  4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
  5. Repeat for the recommended amount of repetitions.

Variations: You can straighten your legs to make it harder or wear ankle weights.