Core · Foam Roller
Roll Reverse Crunch
How to do the roll reverse crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back holding a foam roller across your hips or between your knees and chest. Curl your hips toward your chest by engaging your core, then lower back down under control.
- 1Press your lower back into the floor and curl your hips toward your chest
- 2so you feel your lower abs contracting
- 3Use a slow, controlled motion and let your tailbone lift slightly off the floor
- 4Keep your head and shoulders relaxed as you focus on your core
Common mistakes
- Don't swing your legs or use momentum to lift your hips
- Avoid arching your lower back or straining your neck
- Don't pull your knees too far toward your chest; keep the movement small and precise
Muscles worked
The roll reverse crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- QuadsMinor
Kovo programs the roll reverse crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.