10 Best Negative Crunch Alternatives for No-Equipment Workouts

The Negative Crunch is done lying on your back. Ranked closest by our scoring: Butt-ups, the Tuck Crunch and the Bent-knee Hip Raise. A harder version, the Decline Crunch, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Negative Crunch

Negative CrunchPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hip Flexors

How to perform Negative Crunch
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Negative Crunch alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Negative Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Negative Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Butt-upsPlay demonstration

    1. Butt-ups

    95% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  2. Tuck CrunchPlay demonstration

    2. Tuck Crunch

    95% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  3. Bent-knee Hip Raise

    3. Bent-knee Hip Raise

    94% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lay flat on the floor with your arms next to your sides.
    2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
    3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
    4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
    • Balance: easier to stay steady on than the Negative Crunch
  4. Decline Reverse Crunch

    4. Decline Reverse Crunch

    94% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
    2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
    3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
    4. Hold the contraction for a second and move your legs back to the starting position while inhaling.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  5. Lying Leg Raise Flat BenchPlay demonstration

    5. Lying Leg Raise Flat Bench

    94% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Lie flat on a flat bench with your back pressed against it.
    2. Place your hands under your glutes for support.
    3. Keep your legs straight and together, and lift them up towards the ceiling.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  6. Flat Bench Lying Leg Raise

    6. Flat Bench Lying Leg Raise

    93% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want to work the abs with less balance to manage.

    How to perform this exercise
    1. Lie with your back flat on a bench and your legs extended in front of you off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
    3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
    4. Now, as you inhale, slowly lower your legs back down to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
    • Balance: easier to stay steady on than the Negative Crunch
  7. Decline CrunchPlay demonstration

    Progression

    7. Decline Crunch

    91% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  8. Sit-upPlay demonstration

    8. Sit-up

    91% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  9. Reverse CrunchPlay demonstration

    9. Reverse Crunch

    90% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch
  10. CocoonsPlay demonstration

    10. Cocoons

    90% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Negative Crunch
    • Equipment: bodyweight only, the same as the Negative Crunch
    • Body position: lying on your back, the same as the Negative Crunch

Negative Crunch FAQ

What muscles does Negative Crunch work?

Negative Crunches primarily target the rectus abdominis with secondary activation of the obliques and hip flexors. The negative (lowering) phase trains eccentric control of the rectus; cue: brace your core and perform a slow, controlled descent to emphasize eccentric activation.

Can I build muscle without doing Negative Crunch?

Yes, you can grow abdominal strength and size using alternatives that maintain tension and progressive overload, like weighted-hollow holds, slow reverse crunches, or high-tension L-sit progressions. Cue: focus on increasing time under tension or lever length while keeping the ribs down to maximize abdominal recruitment.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology