Reverse Crunch Kick
Strengthen your lower abs and hip flexors with the Reverse Crunch Kick. This dynamic core exercise involves lifting your hips and extending your legs for
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Reverse Crunch Kick
Description
A core exercise that targets the lower abs, where you lie flat on the ground, lift your hips off the ground, and extend your legs towards the ceiling.
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How to do Reverse Crunch Kick
- 01Setup
Lie supine on the floor with your knees bent at 90 degrees, feet flat, and arms extended by your sides with palms down for stability.
- 02Setup
Engage your core, press your lower back into the floor, and lift your feet off the ground so your shins are parallel to the floor.
- 03
Exhale as you contract your lower abdominal muscles to lift your hips off the floor, bringing your knees towards your chest.
- 04
From this lifted position, powerfully extend your legs straight up towards the ceiling, aiming to stack your heels directly over your hips.
- 05
Inhale as you slowly reverse the movement, bending your knees to return your hips to the floor with control, bringing your shins back parallel to the floor without letting your feet touch.
Tips
- Focus on controlled movement, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent momentum from taking over.
- Keep your neck relaxed throughout the exercise; avoid straining it by looking straight up or slightly towards your knees.
- Imagine pushing the ceiling away with your heels during the leg extension to ensure full activation of the quadriceps and a strong finish.
- Maintain constant tension in your core by keeping your lower back pressed into the mat, preventing any arching that could lead to discomfort.
Common mistakes
- Using momentum: Avoid swinging your legs or using your arms to push off the floor; instead, focus on a slow, controlled lift and lower driven by your core.
- Arching your lower back: Prevent your lower back from arching off the floor by actively engaging your abdominal muscles and pressing your spine down.
- Not fully extending legs: Ensure a complete leg extension towards the ceiling to fully engage the quadriceps and maximize the range of motion for the kick.
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What muscles does Reverse Crunch Kick work?
Reverse Crunch Kick primarily targets Iliopsoas, Quadriceps, Rectus Abdominis. Secondary muscles include Obliques, Sartorius, Tensor Fasciae Latae.
Is Reverse Crunch Kick good for beginners?
Reverse Crunch Kick is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Reverse Crunch Kick?
You need Body weight to perform Reverse Crunch Kick. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Reverse Crunch Kick?
Focus on controlled movement, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent momentum from taking over. Keep your neck relaxed throughout the exercise; avoid straining it by looking straight up or slightly towards your knees. Imagine pushing the ceiling away with your heels during the leg extension to ensure full activation of the quadriceps and a strong finish. Maintain constant tension in your core by keeping your lower back pressed into the mat, preventing any arching that could lead to discomfort.
What are common mistakes when doing Reverse Crunch Kick?
Using momentum: Avoid swinging your legs or using your arms to push off the floor; instead, focus on a slow, controlled lift and lower driven by your core. Arching your lower back: Prevent your lower back from arching off the floor by actively engaging your abdominal muscles and pressing your spine down. Not fully extending legs: Ensure a complete leg extension towards the ceiling to fully engage the quadriceps and maximize the range of motion for the kick.
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Free · iPhone only · Available on the App Store