Straight Leg Reverse Crunch — how to, muscles worked, alternatives

How to do the Straight Leg Reverse Crunch

Lie on your back, legs straight, hands near your hips for support.
Raise your legs until they point straight up, knees straight.
Push your feet toward the ceiling, lifting your hips off the floor.
Slowly lower your hips back down to the starting position.

Full technique — 7 steps

Lie flat on your back with legs straight and hands beside you or under your hips.
Raise your legs together until they point straight up, keeping your knees straight.
Press your arms into the floor and tighten your stomach before each rep.
Push your feet up toward the ceiling so your hips lift off the floor.
Lift only until your tailbone leaves the ground without swinging your legs overhead.
Lower your hips back down slowly until your pelvis returns to the floor.
Keep your legs pointing up between reps without letting them drop.

Common mistakes

Kicking legs overhead
Swinging legs with momentum
Bending knees to shorten range
Only moving at the hips
Dropping into the next rep

Form cues

Keep knees straight
Lift from the abs
Arms press into floor
Push feet to ceiling

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Reverse Crunch 25% of bodyweight
Easier Ab Wheel Pass Crunch 30% of bodyweight
This exercise Straight Leg Reverse Crunch 35% of bodyweight
Harder Ab Wheel Half Rollout 40% of bodyweight
Harder Ab Wheel Knee Tuck 60% of bodyweight

Too hard for now? Start with the Ab Wheel Pass Crunch.

Quick answers

What muscles does the Straight Leg Reverse Crunch work?

Primary: Abs 9/10. Also works: Obliques 5/10, Lower back 3/10.

When should I do the Straight Leg Reverse Crunch in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Straight Leg Reverse Crunch?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Straight Leg Reverse Crunch?

Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Lying Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up. Suspension trainer: Suspension Trainer Mountain Climbers, Supine Suspension Trainer Knee Tuck.