Core / Beginner / Compound (multi-joint)

Decline Reverse Crunch

A bench exercise for the abs, with the hip flexors assisting.

At a glance

Primary

Abs

Secondary

Hip flexors

Equipment

Bench

Movement pattern

Hip flexion, Trunk flexion

Level

Beginner

Type

Core, Compound (multi-joint)

How to do it

1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
4. Hold the contraction for a second and move your legs back to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging the legs over with momentum.

  Why it hurts: The lower back is flung into flexion and the abs do little.

  ✓ Instead: Curl the pelvis up slowly and lower it under control.

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