Roll Reverse Crunch

Muscles worked

Setup

1. Lie flat on your back with your arms extended by your sides, palms pressing firmly into the floor.
2. Place a foam roller under your ankles/lower calves with your legs extended.
3. Engage your core to press your lower back into the floor, eliminating any arch.

How to do it

1. Exhale and pull your knees toward your chest, rolling the foam roller toward your glutes by flexing your hamstrings and calves.
2. At the end of the roll, continue the momentum to lift your hips and lower back off the floor, curling your pelvis toward your ribs.
3. Inhale and slowly lower your hips back to the mat, then extend your legs to roll the foam roller back to the starting position.
4. Maintain a controlled 2-1-2 tempo, ensuring the roller does not slide away from your feet.

Form checklist

• Keep your neck and shoulders relaxed to avoid straining the upper body.
• Focus on the 'peeling' sensation of the spine as the hips lift off the floor.
• Ensure the lower back makes contact with the floor before the legs fully extend.
• Maintain constant pressure on the foam roller with your calves to keep it stable.

Pro tips

• Squeeze your calves and point your toes slightly to maximize lower leg engagement and control over the roller.
• At the peak of the movement, focus on bringing your knees toward your nose rather than just lifting your legs straight up.

Make it harder

• Perform the exercise with a single leg on the roller while keeping the other leg hovering just above the floor.
• Add a 3-second isometric hold at the top of the hip lift to increase time under tension for the lower abs.

Frequently asked

What muscles does the roll reverse crunch work?

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

What equipment do you need for the roll reverse crunch?

The roll reverse crunch uses foam roller.

Is the roll reverse crunch good for beginners?

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

Related exercises

• Back Kick Heel TouchesBeginner · abs, calves, hamstrings, and obliques
• Balance Disk StandingBeginner · abs, calves, and obliques
• Balance Plate StandingBeginner · abs, calves, and obliques
• Balance Plate Standing TwistIntermediate · abs, calves, obliques, and quadriceps