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Plate Reverse Crunch
A plate-anchored reverse crunch that targets the lower abs through hip and spinal flexion to build core strength and stability.
About Exercise
Equipment
Plates
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors, Lats, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
6/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Lats
3/10Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on a mat. Grip a weight plate behind your head with both hands, arms extended straight, and bend knees to 90 degrees toward chest.
- Brace your core and press lower back into the floor.
- Exhale and curl hips off the ground, drawing knees toward elbows.
- Pause briefly at the top, squeezing abs.
- Inhale and slowly lower hips and legs back to start.
- Keep lower back pressed down throughout descent.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Curl from abs, not momentum.
- Press low back down.
- Knees track straight.
- Squeeze at top.
Breathing
Inhale during the lowering phase; exhale as you lift your hips and contract your abs. Brace core before each rep.
Tempo
3-1-2
Range of Motion
Lift hips until knees near chest or elbows, with thighs perpendicular to floor; lower until lower back contacts floor without arching.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Use light weight initially.
- Stop if sharp pain occurs.
- Maintain neutral spine to protect back.
Spotting
Spotting not required; self-supported exercise. Use a partner for form check if beginner.
Common Mistakes
- Swinging legs with momentum.
- Arching lower back.
- Letting feet touch ground early.
- Pulling on neck.
When to Avoid
- Acute lower back injury
- Herniated disc
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder extension for anchor hold
Build Up First
- Master bodyweight reverse crunch
- Basic core bracing proficiency
Also known as
Weighted Reverse Crunch, Plate Core Curl, Plate Hip Raise
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