Reverse Crunches

  • Adjust the hip pad so that it cushions your hips but does not inhibit you from full forward flexion. Place your feet on the foot pads and hold onto the handles to get situated.

  • Place your hands behind your head and pull your shoulder blades down. Bend forward from the hips maintaining neutral spine. Go as far as you feel comfortable, then slowly return to the starting position.

  • Back extensor machine-by putting your hands behind your head, you are also toning the rear shoulders and upper trapezius.

  • Back 

  • Hips  Thighs 

  • Middle and lower, Trapezius, Levator scapulae, Erector spinae, Teres major and minor, Infraspinatus, Posterior deltoid, Brachialis, Brachioradialis, Pectoralis major

  • TIP: Keep your head in alignment with your spine, not allowing a pinch in the back of your neck.

Variations for Reverse Crunches

  • Weighted Back Extension

    Using weight with this exercise will help your back muscles reach fatigue faster than doing it without added resistance.

  • Reaching Back Extension

    One of the most challenging lower back exercises, this fatigues your lower back quickly and also targets your rear deltoids.

  • Dead Lift

    This strengthens your lower back and hamstrings so is essential for good hip placement, especially if your hips have the tendency to tilt forward.

  • Barbell Dead Lift

    You many be able to lift an additional 5 pounds or more doing this exercise with a barbell instead of dumbbells since you won't have to control the movement of dumbbells.

  • Back Extension

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.


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