Hollow vs Reverse Crunch
Which one fits your Core workout plan?
Contents
Reverse Crunch is the easier place to start — difficulty 2 of 5 vs 5. Compare Core form cues and when to progress.
Compare the benefits of Hollow and Reverse Crunch and pick the one that fits your Core workout.
Hollow vs Reverse Crunch: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Reverse Crunch more often — 868 sessions compared to 531 for Hollow.
What most people do isn't always what fits you. Hollow and Reverse Crunch differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hollow and Reverse Crunch Differ
| What differs | Hollow | Reverse Crunch |
|---|---|---|
| Muscles worked | abs and quads | abs |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 531 sessions | 868 sessions |
How to Do Hollow
Hollow Muscles Worked: Core
Form
- 1. Lift your upper body while keeping your feet off the ground.
- 2. Hold while engaging your core.
Coach's Tips
- In the holding position, only your hips should be touching the ground.
For a full Hollow guide with alternatives and benefits, see the Hollow exercise guide.
How to Do Reverse Crunch
Reverse Crunch Muscles Worked: Core
Form
- 1. Bend your knees so that they are perpendicular to the ground while lying on the floor.
- 2. Engage your abs as if your knees are touching your chest and lift your hips up.
- 3. Hold this position for about 1 second, then slowly return to the starting position.
Coach's Tips
- Be careful not to lift your lower back excessively off the floor, and focus on engaging your abdominal muscles.
For a full Reverse Crunch guide with alternatives and benefits, see the Reverse Crunch exercise guide.
Frequently Asked Questions
Which is better for Core, Hollow or Reverse Crunch?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Core, so the choice comes down to the equipment you have and the muscles you want to load.
Do Hollow and Reverse Crunch work the same muscles?
Not quite. Hollow loads abs and quads, and Reverse Crunch loads abs.
What equipment do Hollow and Reverse Crunch need?
Hollow needs bodyweight only, and Reverse Crunch needs bodyweight only.
Which is easier to start with?
Reverse Crunch is the easier place to start. Move to Hollow once your form holds up.
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