top of page

Bent-Knee Reverse Crunch 101 Video Tutorial

Gym Main Variation Core Exercise

0

Bent-Knee Reverse Crunch
Bent-Knee Reverse Crunch

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Body Weight

Fitness Level

Intermediate

Variations

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Bent-Knee Reverse Crunch is a bodyweight exercise primarily targeting the abdominal muscles while also engaging the hip flexors as secondary targets. In its execution, one lies flat on their back with knees bent and feet lifted off the ground. With arms placed by the sides or under the hips for support, the movement involves lifting the hips off the ground by flexing the lower spine, bringing the knees towards the chest. This action emphasizes the contraction of the lower abdominals, contributing to core strength and stability. With no additional equipment required, it's an accessible and effective exercise for strengthening the core and improving overall abdominal strength and definition.

How to Perform

  1. Begin by positioning yourself on your back with knees bent at a 90-degree angle and feet firmly planted on the ground, ensuring your legs are together.

  2. Place your palms facing downward on the floor beside you to provide support and stability during the exercise.

  3. Engage your abdominal muscles by contracting them as you simultaneously lift your hips off the floor, initiating a crunching motion to bring your knees towards your chest.

  4. Hold the contraction at the top of the movement for a brief moment, emphasizing the engagement of your abs.

  5. Maintain control as you slowly lower your hips back down to the starting position, ensuring that your lower back remains in contact with the floor throughout the movement to prevent arching.

  6. Throughout the exercise, focus on the targeted muscles, particularly the abs, while also being mindful of the engagement of the secondary muscles, the hip flexors.

  7. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout to maximize effectiveness and minimize the risk of injury.

  8. Remember to breathe steadily throughout the exercise, inhaling as you lower your hips and exhaling as you lift them, aiding in core engagement and stability.

Tips

  1. Maintain a deliberate pace throughout the exercise, avoiding rapid movements, especially when lowering your legs back down. Focus on controlling the descent to fully engage the muscles.

  2. Emphasize the use of your hips and abdominal muscles to bring your knees towards your chest, avoiding any reliance on momentum. This ensures that the targeted muscles are effectively engaged and that the movement is executed with proper form.

  3. Keep your neck relaxed and avoid any unnecessary strain by refraining from lifting it at any stage of the exercise. Maintain a neutral position to promote proper alignment and reduce the risk of discomfort or injury.

How Not to Perform

  1. Avoid Excessive Momentum: Resist the temptation to swing your legs or use momentum to lift your hips off the ground. Doing so can take the focus away from the targeted muscles (abs and hip flexors) and reduce the effectiveness of the exercise. Instead, prioritize controlled movements to ensure proper muscle engagement and maximize results.

  2. Do Not Arch Your Lower Back: Maintain proper form throughout the exercise by preventing your lower back from arching excessively. Arching the lower back can strain the spine and shift the focus away from the abs. Focus on keeping your lower back flat against the floor to effectively isolate the abdominal muscles and minimize the risk of injury.

  3. Avoid Jerky Movements: Perform the Bent-Knee Reverse Crunch with smooth and fluid motions, avoiding any sudden or jerky movements. Jerking can lead to loss of control and increase the likelihood of injury. Concentrate on a slow and controlled descent as you lower your legs back down, maintaining tension in the targeted muscles for optimal results.

  4. Do Not Lift Your Neck: Refrain from lifting your neck during the exercise to prevent unnecessary strain and tension. Lifting the neck can detract from the engagement of the abs and disrupt proper alignment. Keep your gaze directed towards the ceiling and focus on contracting the abdominal muscles to lift your hips off the ground, while keeping your neck relaxed and in a neutral position.

  5. Avoid Holding Your Breath: Remember to breathe steadily throughout the exercise to optimize oxygen flow to your muscles and maintain energy levels. Holding your breath can lead to increased tension and fatigue, reducing your ability to perform the exercise effectively. Inhale as you lower your legs and exhale as you lift your hips, syncing your breath with your movements to enhance overall performance and focus on the target muscles.


Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

EQUIPMENT

Body Weight

EXECUTION

Isolation

FITNESS LEVEL

Intermediate

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

EQUIPMENT

Cable Machine

EXECUTION

Isolation

FITNESS LEVEL

Beginner

EQUIPMENT

Decline Bench

EXECUTION

Isolation