Decline Bent Leg Reverse Crunch

Muscles worked

Setup

1. Lie face-up on a decline bench with your head at the highest end.
2. Reach back and firmly grasp the handles or the edges of the bench behind your head for stability.
3. Bend your knees to a 90-degree angle and lift your feet so your thighs are perpendicular to the bench.
4. Press your lower back firmly into the pad to engage your core before starting.

How to do it

1. Exhale and contract your abdominals to curl your hips off the bench, bringing your knees toward your chest.
2. Focus on 'rolling' your pelvis upward rather than just pulling your legs in; your lower back should lift off the bench.
3. Pause for a second at the top of the movement, squeezing your abs hard.
4. Inhale and slowly lower your hips back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Avoid using momentum or swinging your legs to 'kick' your hips up.
• Keep the 90-degree bend in your knees constant throughout the entire set.
• Ensure your lower back makes contact with the bench at the bottom of every rep.
• Keep your neck and shoulders relaxed; do not use the handles to pull your upper body off the bench.

Pro tips

• Focus on the 'posterior pelvic tilt'—imagine trying to touch your hip bones to your bottom ribs.
• At the peak of the movement, try to push your feet toward the ceiling slightly to maximize the contraction in the lower fibers of the abs.
• Maintain constant tension by stopping the descent just before your tailbone fully rests on the bench.

Make it harder

• Increase the angle of the decline bench to create a steeper incline and greater resistance.
• Hold a small dumbbell or medicine ball between your knees to increase the load on the hip flexors and lower abs.

Frequently asked

What muscles does the decline bent leg reverse crunch work?

The decline bent leg reverse crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the decline bent leg reverse crunch?

The decline bent leg reverse crunch requires no equipment — just your body weight.

Is the decline bent leg reverse crunch good for beginners?

The decline bent leg reverse crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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