Smart Workout Diary

Decline Reverse Crunch

The decline reverse crunch is an abdominal exercise performed lying on a decline bench and curling the pelvis upward toward the rib cage. It primarily targets the rectus abdominis, with emphasis on the lower abdominal region, while the hip flexors assist. It supports core strength and controlled trunk flexion.

Demonstration

Decline Reverse Crunch — demonstration 1
Decline Reverse Crunch — demonstration 2

Instructions

  1. Set a decline bench to a manageable angle and lie on your back with your head at the higher end. Hold the bench or its handles securely above your head.
  2. Bring your knees and hips to about 90 degrees, keeping your knees together and your lower back gently supported against the bench.
  3. Exhale and contract your abdominals to curl your pelvis off the bench, drawing your knees toward your rib cage.
  4. Lift only as far as you can without swinging or pulling forcefully with your arms; keep the movement slow and controlled.
  5. Inhale as you lower your pelvis back to the bench and return to the starting position without letting your legs drop or arching your lower back.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Intermediate

Technique tips

  1. Initiate with the pelvis: think about rolling your tailbone toward your ribs rather than simply lifting your knees.
  2. Use a bench angle that allows strict control; a steeper decline increases the challenge.
  3. Keep your shoulders relaxed and use the bench grip for stability, not to pull your body upward.
  4. Stop the set if you cannot keep the movement smooth or if your lower back becomes uncomfortable.
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