Decline Reverse Crunch

HOW TO DO IT

1. 1Lie on a decline bench and grip the top edge firmly with both hands.
2. 2Extend your legs straight out with a slight bend in the knees.
3. 3Exhale and curl your pelvis upward to lift your hips off the pad.
4. 4Bring your knees toward your chest while keeping your lower back rounded.
5. 5Pause briefly at the top of the movement.
6. 6Inhale and slowly lower your hips back to the starting position.

COMMON MISTAKES

• Using momentum to swing the legs up instead of curling the hips.
• Arching the lower back during the lowering phase.
• Pulling hard on the bench with the hands to generate lift.
• Dropping the legs too quickly without control.

TIPS

• Initiate the movement by tucking your tailbone, not by swinging your legs.
• Keep your neck relaxed and avoid pulling on the bench with your arms.
• Focus on rolling the spine rather than just lifting the legs.

SAFETY

• Avoid jerking the neck or shoulders if grip strength fails on the decline angle.

DETAILS

Muscles

Abdominals

Equipment

Decline Bench

Type

Strength Training

Difficulty

Beginner

Tracked as

Reps only

TECHNIQUE

Base movement

Crunch

Arms

Both

Legs straight or bent

Bent knees

Hand orientation

Supinated (palms up / toward you)

Body position

Lying on the back

Direction

Backward (reverse)

Bench angle

Decline