Hip Crunch
Hip Crunch Exercise Description
The Hip Crunch is a bodyweight reverse-crunch variation that emphasizes curling the pelvis toward the ribcage to target the rectus abdominis. You’ll lift the hips slightly off the floor by bracing the abdominal wall and posteriorly tilting the pelvis, rather than swinging the legs. Obliques assist as stabilizers, and the hip flexors help move the femurs, but the focus stays on abdominal-driven pelvic motion. Keeping the head, neck, and mid‑back quiet limits strain and directs tension to the abs. Controlled tempo and a short, smooth range—just enough to lift the tailbone—are key for quality reps and consistent core engagement. ([livestrong.com](https://www.livestrong.com/article/13778230-reverse-crunch-guide/?utm_source=openai))
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Hip Crunch Exercise
‘- Lie supine on a mat with arms by your sides, palms down. Bring knees to 90° and lift feet so thighs are vertical. Keep head and shoulders relaxed on the floor. ([muscleandfitness.com](https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/reverse-crunch?utm_source=openai))
– Lightly brace your abdomen and maintain gentle contact of your lower back with the mat.
– Exhale and draw knees toward your chest while posteriorly tilting the pelvis to lift the tailbone/hips an inch or two off the floor. Think “curl the pelvis,” not “swing the legs.” ([weighttraining.guide](https://weighttraining.guide/exercises/reverse-crunch/?utm_source=openai))
– Pause briefly at the top without rocking.
– Inhale and lower the hips back down under control, keeping the lower back from arching and the feet hovering (or a light tap) before the next rep. ([muscleandfitness.com](https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/reverse-crunch?utm_source=openai))
– Keep elbows, shoulders, and neck relaxed; avoid pulling with the arms or using momentum.
– Range ends when hips lift and mid‑back stays down; prioritize smooth control over height. ([livestrong.com](https://www.livestrong.com/article/13778230-reverse-crunch-guide/?utm_source=openai))
Hip Crunch Tips
‘- Start lying on your back with arms by your sides, palms down, and head and shoulders relaxed on the floor.
– Bring your knees to 90° with thighs vertical before you begin moving.
– Lightly brace your abdomen and keep gentle, consistent contact between your lower back and the mat.
– As you exhale, focus on posteriorly tilting the pelvis to lift the tailbone/hips an inch or two, instead of swinging the legs.
– Think about curling your pelvis toward your ribcage to drive the motion from your abs.
– Pause briefly at the top without rocking to avoid using momentum.
– Inhale as you lower your hips back down under control, keeping your lower back from arching.
– Let your feet hover or only lightly tap the floor between reps to maintain tension.
– Keep elbows, shoulders, and neck relaxed so you’re not pulling with the arms.
– Stop the range when your hips lift but your mid‑back stays on the floor, prioritizing smooth, controlled reps over height.
Hip Crunch Beginner Introduction
The Hip Crunch is a bodyweight core move that highlights slow, deliberate motion from the mid‑section rather than fast leg swings. It is performed lying on the back on a mat with the legs bent and lifted, and the arms resting by the sides for light support. The main action comes from gently rolling the hips so the tailbone rises a small distance off the floor, bringing the pelvis closer to the ribcage. This creates a strong squeeze in the abs while the side abs help steady the body and the hip flexors assist in guiding the legs.
During this exercise, the head, neck, and middle of the back remain relatively calm on the mat so strain stays low in those areas and effort centers on the core. The movement uses a compact, controlled arc rather than a big swing, with only a modest lift of the hips before lowering them back down with care. That compact style encourages consistent tension through the abs and a smooth, rhythmic feel from rep to rep.