Decline Reverse Crunch
Learn how to do decline reverse crunch with a clear setup, controlled movement, and a technique you can repeat.
How to do decline reverse crunch
- 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.
- 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.
- 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.
- Hold the contraction for a second and move your legs back to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do decline reverse crunch?
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. 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. 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.
What muscles does decline reverse crunch work?
Decline Reverse Crunch primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for decline reverse crunch?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of decline reverse crunch?
Related options include Decline Crunch, Decline Oblique Crunch, Reverse Crunch. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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