Decline Reverse Crunch: How-to, Tips & More
The Decline Reverse Crunch is a intermediate isolation exercise for your abs. You do it with decline bench. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Decline Reverse Crunch
- Lie on a decline bench, head at the top, holding the bench behind your head.
- Bend your knees and lift them toward your chest.
- Curl your hips off the bench at the top.
- Lower slowly without letting your feet drop.
Decline Reverse Crunch tips
- The hip curl at the top is the part that counts.
Sets and reps
Most lifters do well with 12 to 25 reps per set, and 12 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Decline bench
Type
Isolation
Decline Reverse Crunch alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Barbell Rollout
Barbell
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Crunch
Bodyweight
Frequently asked questions
What muscles does the Decline Reverse Crunch work?
The Decline Reverse Crunch mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 12 to 25 reps per set, and many lifters get the best results between 12 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Decline Reverse Crunch good for beginners?
Yes. The Decline Reverse Crunch is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Decline Reverse Crunch?
You need decline bench.
Add Decline Reverse Crunch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon