Reverse Crunch Leg Drop

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms extended by your sides, palms facing down for stability.
2. Lift your legs so your thighs are perpendicular to the floor with a slight bend in the knees.
3. Engage your core by pressing your lower back firmly into the mat to eliminate any arch.

How to do it

1. Exhale and contract your lower abs to curl your hips off the floor toward your chest, lifting your tailbone upward.
2. Inhale as you slowly lower your hips back to the floor with total control.
3. Immediately lower your legs toward the floor in a slow, controlled 'drop' phase, stopping just before your lower back loses contact with the mat.
4. Exhale as you raise your legs back to the vertical starting position to begin the next repetition.

Form checklist

• Keep your lower back pressed into the floor during the leg drop phase.
• Avoid using momentum or swinging your legs to lift your hips.
• Maintain a consistent, slight bend in the knees throughout the movement.
• Ensure the hip lift is vertical rather than pulling the knees toward the face.

Pro tips

• At the top of the reverse crunch, imagine trying to imprint your footprints on the ceiling to ensure vertical lift.
• Slow down the leg drop phase to a 3-second count to maximize eccentric muscle fiber recruitment and core stability.

Make it harder

• Perform the movement with your hands placed behind your head to reduce your base of support and increase stability demands.
• Hold a light medicine ball between your feet to add resistance to both the lift and the lowering phases.

Frequently asked

What muscles does the reverse crunch leg drop work?

The reverse crunch leg drop primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the reverse crunch leg drop?

The reverse crunch leg drop requires no equipment — just your body weight.

Is the reverse crunch leg drop good for beginners?

The reverse crunch leg drop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals