Decline Bent Leg Reverse Crunch
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The decline bent leg reverse crunch is a bodyweight core exercise that targets the abdominals, with the emphasis on the lower-ab region of the rectus abdominis. Performed on a decline bench with the knees bent, the incline increases the load against gravity and the bent legs keep the focus on curling the pelvis rather than swinging the hips.
How to do the Decline Bent Leg Reverse Crunch
- 1Set a decline bench to a moderate angle and lie back along it with your head at the high end.
- 2Reach overhead and grip the bench, the foot rollers, or the top edge to anchor your upper body and keep it from sliding.
- 3Bend your knees to roughly 90 degrees and lift your feet so your thighs point up toward the ceiling.
- 4Brace your core and tilt your pelvis, curling your knees up and in toward your chest as your hips roll off the bench.
- 5Continue until your lower back lifts slightly and your hips are fully flexed, pausing briefly at the top.
- 6Lower your hips back down under control, keeping the knees bent and stopping just before your tailbone fully relaxes onto the bench.
- 7Repeat for your target reps, then carefully bring your feet down and sit up off the decline bench.
Form tips
- Drive the movement from your pelvis rolling toward your ribs, not from kicking your legs or swinging momentum.
- Keep the knee angle fixed at about 90 degrees throughout so the work stays in the abs instead of the hip flexors.
- Exhale and crunch your abs hard as your hips lift, then inhale as you lower under control.
- Use a shallower decline angle if you cannot keep your lower back from arching, and increase the angle as you get stronger.
- Lower slowly across a 2-to-3 second count to keep tension on the abdominals on the way down.
Common mistakes
- Swinging the legs to throw the hips up, which uses momentum and takes tension off the abdominals.
- Only lifting the knees without rolling the pelvis, so the hip flexors do the work and the abs barely contract.
- Letting the hips drop fast and bounce at the bottom, which strains the lower back and skips the hardest part of the rep.
- Pulling with the arms on the bench to assist the curl instead of letting the abs raise the hips.
- Setting the decline too steep before you have the control to keep your spine from over-arching.
Frequently asked questions
What muscles does the decline bent leg reverse crunch work?
It targets the abdominals, with the emphasis on the lower-ab region of the rectus abdominis. Bending the knees and rolling the pelvis keeps the focus on the abs rather than the hip flexors.
What is the difference between a reverse crunch and a regular crunch?
A regular crunch curls your shoulders toward your hips, while a reverse crunch keeps the upper body anchored and curls your hips and knees toward your chest, which shifts the emphasis to the lower-ab region.
Why use a decline bench for this exercise?
The decline angle makes you lift your hips against more of gravity than a flat-floor reverse crunch, increasing the load on the abs. A steeper angle is harder, so start moderate and progress as you get stronger.
Is the decline bent leg reverse crunch good for beginners?
Yes, with a shallow decline angle. It is bodyweight only and the bent knees make it easier than a straight-leg version, so beginners can start gentle and increase the angle as their control improves.
How many sets and reps should I do?
Aim for 3 to 4 sets of 10 to 15 controlled reps. Once you can complete the top of that range with clean form, increase the decline angle or slow the lowering tempo rather than rushing more reps.
