Animated GIF · Available via API
gif_boxRoller Reverse Crunch
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
RollerCategory
cardio
Mechanic
isolation
Cal/min
9.8
Force
push
Roller Reverse Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using roller, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
list_alt Step-by-Step Instructions
Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you.
Place the roller between your feet and grip it with your toes.
Engaging your abs, lift your legs off the ground and curl your knees towards your chest, rolling the roller towards your body.
Pause for a moment at the top, then slowly lower your legs back down to the starting position, rolling the roller away from your body.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Roller Reverse Crunch is classified as a Beginner cardio exercise, so beginners and anyone new to training Waist can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on cardio training and pairs naturally with other Waist movements in a balanced routine.
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