Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | flat bench |
Additional Equipment | - |
Instructions
Preparation
Lie supine on flat bench and with both hands grasp edge of bench next to head. Bend knees and hips right-angled and hold thighs perpendicular to floor.Execution
Flex waist and raise hips. Avoid any hip-flexing motion, maintain right-angled position of knees and hips. Slowly return to starting position and repeat.Variations / Comments
After returning, hold thighs perpendicular to floor. Head needs to remain on bench throughout motion.![Bodyweight Only Crunch, Reverse | Starting Position Bodyweight Only Crunch, Reverse Starting Position](/data/exercisefiles/71/2971.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Bodyweight Only Crunch, Reverse | Ending Position Bodyweight Only Crunch, Reverse Ending Position](/data/exercisefiles/72/2972.jpg)
Muscles
Target | Rectus Abdominis |
Synergist | - |
Stabilizers | Obliques | Hip Flexors | Latissimus Dorsi |
![Bodyweight Only Crunch, Reverse | Muscles Front Bodyweight Only Crunch, Reverse Muscles Front](/data/musclemaps/21/1121.jpg)
Front
![Bodyweight Only Crunch, Reverse | Muscles Rear Bodyweight Only Crunch, Reverse Muscles Rear](/data/musclemaps/22/1122.jpg)
Rear