Home / Abs workouts / Decline Reverse Crunch on Bench: How to do, Benefits, Pictures

Decline Reverse Crunch on Bench: How to do, Benefits, Pictures

Decline reverse crunch, a variation of the floor reverse crunch, is one of the most important strength-gaining exercises useful for toning up abs. It is considered a challenging workout even for those who are experienced in performing other ab exercises.

Knee-Up Decline Reverse Crunch Benefits

  • It works your rectus abdominis and isolates the lower abdominal muscles in a better way than traditional ab-strengthening workouts that target the mid and upper sections.
  • Aside from helping you achieve a stronger core, the decline reverse crunch when combined with cardiovascular exercises assist in burning excess belly fat and giving you a ripped midsection.
Decline Reverse Crunch

Decline Reverse Crunch Information

Other Names Decline Leg Raises
Exercise Type Strength
Skill Level Beginner, intermediate
Equipment Needed Decline bench
Muscles Worked Primary: Abdominals Secondary: Hip and thigh muscles including adductors, quadriceps, iliopsoas, tensor fasciae latae
Mechanics Compound
Force Pull
Alternative Exercises Reverse Crunch, Cross-Body Crunch, Knee/Hip Raise on Bars, Crunch with Legs on Exercise Balls

Decline Reverse Crunch Instructions

  • Lie on a decline bench so that your head is at a higher position than your feet. Use both hands to grab the top of the bench and make sure your body does not slip down from that position.
  • Fully extend your legs and hold them parallel to the ground while keeping your knees bent with the feet together. This is your initial position.
  • While rolling your pelvis backward and raising your hips, move the legs towards your chest so that your knees can touch your chest.
  • Hold this position for a few seconds before lowering your legs to the initial position.
  • Repeat for the desired number of reps.

Video: How to do Reverse Decline Crunch

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