Hanging Reverse Crunches - Muscles Worked & Benefits
Exercise Type: Multi-joint
Primary Muscles Worked: Abdominals
The Hanging Reverse Crunch is a great exercise to work the lower abs and can act as a challenging alternative to Reverse Crunches. The exercise is performed while hanging from a bar or resting your forearms on a Hanging Leg Raise apparatus, rather than lying on a bench.The benefit of the Hanging Reverse Crunch is that it adds a lot more resistance to your training.
Hanging Reverse Crunches - Exercise Workout & Techniques
- Position yourself hanging from a bar, or with your forearms making contact with a Hanging Leg Raise apparatus.
- Elevate your knees up to your abs. This is the starting point.
- Exhale and bring your knees toward your head by crunching with the abs, rounding out the lower back.
- Crunch the abs at this point, then inhale and return the abs to the original position ensuring that the knees are kept bent.
- Repeat for the specified amount of repetitions.
Hanging Reverse Crunches - Tips & Safety
- Ensure that you complete this exercise in a controlled manner and do not allow your legs to lower beyond the starting point.
- Avoid swinging your body to get your knees up. By doing so, you forgo much of the work to momentum rather than targeting the abs.
Hanging Reverse Crunches - Alternatives
- Depending on the mass of your legs and fitness level, an easier variation to Hanging Reverse Crunches is to lie with your head upward on a slantboard. In this way you can vary the amount of resistance you are able to handle by adjusting the angle of the slantboard.