Reverse Crunch for BJJ
The reverse crunch targets the lower abdominals by curling the hips off the floor toward the chest. Unlike standard crunches that flex the upper spine, this movement flexes the lower spine and pelvis. It builds the hip-to-spine compression needed for guard pulling and inversion movements.
✓ Step-by-Step Instructions
- 1 Lie on your back with knees bent and feet off the floor.
- 2 Place hands by your sides or grip a bench behind your head.
- 3 Curl your knees toward your chest by flexing the lower abs.
- 4 Lift your hips off the floor at the top of the movement.
- 5 Lower your hips back down with control.
- 6 Stop when your lower back touches the floor.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the lower abdominal strength for guard pulling, hip bumps, and the pelvic tilt used in guard retention. The curling motion mimics the hip engagement pattern of active guard play.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using momentum to swing the hips up
- ⚠ Not lifting the hips off the floor
- ⚠ Pulling with the hip flexors instead of lower abs
- ⚠ Not controlling the descent
🔄 Variations
- → Decline reverse crunch
- → Weighted reverse crunch
- → Single-leg reverse crunch
- → Reverse crunch to leg extension
Track Your Reverse Crunch Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Reverse Crunch help my BJJ game? ▼
Builds the lower abdominal strength for guard pulling, hip bumps, and the pelvic tilt used in guard retention. The curling motion mimics the hip engagement pattern of active guard play.
What equipment do I need for the Reverse Crunch? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Reverse Crunch? ▼
The Reverse Crunch is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.