Own Every Range
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VIDEO DEMO

Supine reverse crunch

Regression of Garhammer Raise

YouTube · Well+GoodHow to Do a Reverse CrunchWatch the demonstration

REGRESSION · HOW TO DO IT

Supine reverse crunch

These steps are written specifically for the Supine reverse crunch. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Supine reverse crunch. Lie on your back with the trunk supported by the floor.

  2. 02
    Move the pattern

    Exhale and curl the tailbone upward, bringing the pelvis toward the ribs rather than just lifting the knees.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Pause at the curl, then lower the pelvis slowly while keeping the knees close. Lower without losing the tuck.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 24

Short rangeShort range

Supine reverse crunch

Sets: 3–4 · Reps: 6–15

Supine reverse crunch is a regression of Garhammer Raise. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The knees stay tucked while the pelvis rolls upward, shortening the abdominal wall instead of turning the drill into repeated hip flexion.