How to do the Decline Reverse Crunch
- Lie on the decline bench, head high, hands gripping the bench.
- Lift your feet, keeping knees bent at about 90 degrees.
- Curl your pelvis up, drawing your knees toward your chest.
- Slowly lower your hips back down to the bench.
Full technique — 7 steps
- Lie on your back on a decline bench with your head at the high end.
- Reach your arms back and grip the sides of the bench beside your head.
- Lift your feet off the bench with knees bent to roughly 90 degrees.
- Tighten your stomach and keep your ribs pulled down.
- Curl your pelvis off the bench by drawing your knees toward your chest.
- Lower your hips back down slowly until your pelvis returns to the bench.
- Keep your knees bent and your upper body still throughout the set.
Common mistakes
- Swinging knees for momentum
- Kicking legs overhead
- Dropping into the next rep
- Pulling with the arms
- Only moving at the hips
Form cues
- Curl pelvis, not legs
- Keep shins quiet
- Exhale on the curl
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Medicine ball
Dumbbells
- Dumbbell Decline Sit-Up Harder
- Dumbbell Straight Arm Crunch Easier
Resistance bands
- Lying Resistance Band Crunch Easier
- Lying Resistance Band Knee Tuck Easier
Suspension trainer
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Reverse Crunch
- Easier Ab Wheel Pass Crunch
- This exercise Decline Reverse Crunch
- Harder Ab Wheel Half Rollout
- Harder Ab Wheel Knee Tuck
Too hard for now? Start with the Ab Wheel Pass Crunch.
Quick answers
What muscles does the Decline Reverse Crunch work?
Primary: Abs 9/10. Also works: Obliques 4/10.
When should I do the Decline Reverse Crunch in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Decline Reverse Crunch?
Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Decline Reverse Crunch?
Medicine ball: Medicine Ball Straight Arm Crunch, Medicine Ball Toe Touch Crunch. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.
What is an easier version of the Decline Reverse Crunch?
Ab Wheel Pass Crunch (30% of bodyweight), Reverse Crunch (25% of bodyweight).
What is a harder version of the Decline Reverse Crunch?
Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).
