Reverse Crunch vs Hanging Knee Raise Strength Standards
Compare your reverse crunch and hanging knee raise against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter one continuous strict repetition set for each exercise. Use one continuous set curling the pelvis and knees toward the trunk and returning to the approved reset; use one continuous unassisted bodyweight hanging knee raise set from a full reset to the approved top position. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Reverse Crunch vs Hanging Knee Raise Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Reverse Crunch vs Hanging Knee Raise Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Reverse Crunch:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Hanging Knee Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Crunch:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps Hanging Knee Raise:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps | Reverse Crunch:Under 30: 125 reps30–39: 113 reps40–49: 100 reps50–59: 81 reps60+: 63 reps Hanging Knee Raise:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps |
| 130 lb 59 kg | Reverse Crunch:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Hanging Knee Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Crunch:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps Hanging Knee Raise:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps | Reverse Crunch:Under 30: 125 reps30–39: 113 reps40–49: 100 reps50–59: 81 reps60+: 63 reps Hanging Knee Raise:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps |
| 140 lb 63.5 kg | Reverse Crunch:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Hanging Knee Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Crunch:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps Hanging Knee Raise:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps | Reverse Crunch:Under 30: 125 reps30–39: 113 reps40–49: 100 reps50–59: 81 reps60+: 63 reps Hanging Knee Raise:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps |
| 150 lb 68 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 160 lb 72.6 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 170 lb 77.1 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 180 lb 81.6 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 190 lb 86.2 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 200 lb 90.7 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 210 lb 95.3 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 220 lb 99.8 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 230 lb 104.3 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 240 lb 108.9 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 250 lb 113.4 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 260 lb 117.9 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 270 lb 122.5 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 280 lb 127 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 290 lb 131.5 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 300 lb 136.1 kg | Reverse Crunch:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 98 reps30–39: 88 reps40–49: 78 reps50–59: 64 reps60+: 49 reps Hanging Knee Raise:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
Women’s Reverse Crunch vs Hanging Knee Raise Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps |
| 110 lb 49.9 kg | Reverse Crunch:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Knee Raise:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Crunch:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hanging Knee Raise:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Reverse Crunch:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps Hanging Knee Raise:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Reverse Crunch:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps Hanging Knee Raise:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps |
| 120 lb 54.4 kg | Reverse Crunch:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps Hanging Knee Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps |
| 130 lb 59 kg | Reverse Crunch:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps Hanging Knee Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps |
| 140 lb 63.5 kg | Reverse Crunch:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps Hanging Knee Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps |
| 150 lb 68 kg | Reverse Crunch:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Hanging Knee Raise:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Crunch:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Hanging Knee Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Reverse Crunch:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Hanging Knee Raise:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Reverse Crunch:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps Hanging Knee Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps |
| 160 lb 72.6 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 170 lb 77.1 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 180 lb 81.6 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 190 lb 86.2 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 200 lb 90.7 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 210 lb 95.3 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 220 lb 99.8 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 230 lb 104.3 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 240 lb 108.9 kg | Reverse Crunch:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Knee Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Crunch:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Hanging Knee Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Reverse Crunch:Under 30: 56 reps30–39: 50 reps40–49: 45 reps50–59: 36 reps60+: 28 reps Hanging Knee Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Reverse Crunch:Under 30: 88 reps30–39: 79 reps40–49: 70 reps50–59: 57 reps60+: 44 reps Hanging Knee Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
How Your Reverse Crunch vs Hanging Knee Raise Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
2. Rate the Reverse Crunch result
The canonical tool uses cohort-specific repetition bands and a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Hanging Knee Raise result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight hanging knee raise set scored by total strict reps and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the reverse-crunch set | Compare strict repetitions with the applicable thresholds. Measurement: Strict continuous reverse-crunch reps. |
| Rate the hanging knee raise | Rate one continuous strict bodyweight hanging knee raise set without converting repetitions into weight. Measurement: Total strict reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Reverse Crunch and Hanging Knee Raise Standards Differ
What the men’s standards show:
Reverse Crunch Elite targets125 reps → 63 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Hanging Knee Raise Elite targets80 reps → 40 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Reverse Crunch and Hanging Knee Raise Standards Differ
What the women’s standards show:
Reverse Crunch Elite targets115 reps → 58 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Hanging Knee Raise Elite targets68 reps → 34 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Reverse Crunch and Hanging Knee Raise Exercises Used by This Calculator
This calculator uses a strict reverse-crunch set and a strict bodyweight hanging knee raise. Use strict canonical Reverse Crunch and Hanging Knee Raise tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count controlled pelvic-curl repetitions
Curl the pelvis and knees toward the trunk and return to the approved reset. Do not enter sit-ups, crunches, lying leg raises, V-ups, hanging raises, swung, kicked, partial, assisted, or combined-set reps.
Count one continuous strict hanging set
Hang from a fixed bar, raise both knees without swinging, and lower under control to a full reset. Do not count hanging leg raises, toes-to-bar, captain-chair, swinging, weighted, partial, or combined-set reps.
Enter one recent Reverse Crunch result and one recent Hanging Knee Raise result
Enter one continuous strict repetition set for each exercise.
Related Tools
- Reverse Crunch Strength Standards — View the individual Reverse Crunch standards and next strength-level target.
- Hanging Knee Raise Strength Standards — View the individual Hanging Knee Raise standards and next strength-level target.
- Sit Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Crunches Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.