Decline Reverse Crunch
Muscles worked
Instructions
- 1Lie 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.
- 2Hold 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.
- 3While 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.
- 4Hold the contraction for a second and move your legs back to the starting position while inhaling.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Decline Reverse Crunch
The decline reverse crunch increases the difficulty of the classic reverse crunch by adding the decline bench angle, increasing resistance on the lower abs as you raise the legs toward the chest. Lying on a decline bench, you tilt the pelvis backward to bring the knees toward the torso, an advanced exercise for intensely strengthening the lower rectus abdominis.
check_circleBenefits
- check_circleIntensely strengthens the lower abs
- check_circleDecline angle that naturally increases resistance
- check_circleGood progression after the floor reverse crunch
lightbulbExecution tips
- lightbulbHold the top of the bench firmly to avoid sliding
- lightbulbTilt the pelvis, not just the legs
- lightbulbControl the descent well to maintain tension
warningCommon mistakes
- warningSwinging the legs with momentum instead of controlling the movement
- warningNot tilting the pelvis, limiting the actual work done
- warningToo steep a decline angle right away
helpFrequently asked questions
What's the difference from the floor reverse crunch?expand_more
The decline angle increases resistance against gravity, making the exercise noticeably more demanding.
When should I add this variant?expand_more
Once the floor reverse crunch becomes easy, this decline version lets you keep progressing.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.