Decline Reverse Crunch
Target your lower abs with Decline Reverse Crunches! A challenging exercise to sculpt your core on a decline bench.
The Decline Reverse Crunch is a compound exercise that mainly works the core. You'll need: decline bench.
Required Equipment
Decline Reverse Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Decline Reverse Crunch Variations and Alternatives
How to do the Decline Reverse Crunch
Set up a decline bench at a moderate angle.
Lie on the bench with your head at the higher end and secure your legs at the lower end using the provided leg or foot pads.
Place your hands by your head or by your sides on the bench for support.
Start with your legs elevated, knees bent, and hips slightly flexed.
Brace your abdominal muscles to prepare for the movement.
Exhale and contract your abdominals, bringing your knees towards your chest while simultaneously lifting your hips off the bench. Try to curl your pelvis towards your ribcage.
Inhale and slowly lower your hips back down to the starting position, while maintaining tension in your abdominals and keeping your legs elevated.
Perform the desired number of repetitions and sets, ensuring to keep the movement controlled and to avoid using momentum.
Make sure to perform the exercise with proper form to prevent any strain on the back or neck. Adjust the difficulty by changing the angle of the bench; a steeper decline increases the difficulty of the exercise.
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Decline Reverse Crunch FAQs
What muscles does the Decline Reverse Crunch work?
The Decline Reverse Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Decline Reverse Crunch?
Decline bench.
Is the Decline Reverse Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Decline Reverse Crunch variations and alternatives?
Similar exercises include the Band Decline Sit-Up, Band Reverse Crunch, Cable Reverse Crunch and Cable Decline Crunch.
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