TETSUBottoms-Up vs Roller Reverse Crunch
The Bottoms-Up and the Roller Reverse Crunch both train the abs as their primary muscle. The Bottoms-Up is bodyweight-only while the Roller Reverse Crunch uses a roller. Here is how they compare and when to pick each.
Side-by-side comparison
| Bottoms-Up | Roller Reverse Crunch | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and hip flexors | hip flexors |
| Equipment | bodyweight | roller |
| Steps in our guide | 5 | 5 |
How each one starts
Bottoms-Up — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
Roller Reverse Crunch — first steps
- Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you.
- Place the roller between your feet and grip it with your toes.
Full step-by-step guides are linked below.
Which should you choose?
The Bottoms-Up needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Bottoms-Up better than the Roller Reverse Crunch?
Neither is universally better — both train the abs as the primary mover. The Bottoms-Up needs no equipment and scales through leverage, tempo and reps, while the Roller Reverse Crunch offers a different stimulus. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bottoms-Up and the Roller Reverse Crunch in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bottoms-Up and the Roller Reverse Crunch work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and hip flexors for the Bottoms-Up versus hip flexors for the Roller Reverse Crunch.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.