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Waist · Body Weight
Decline Bent Leg Reverse Crunch
Decline Bent Leg Reverse Crunch is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Decline Bent Leg Reverse Crunch
- Begin by lying on a decline bench with your head at the higher end and place your hands on the side edges of the bench for stability. Bend your knees at 90 degrees and lift your legs so your thighs are perpendicular to the bench and your lower legs are parallel to the floor.
- Engage your core and lift your hips off the bench, curling your knees towards your chest while keeping both legs bent.
- Lower your hips back to the starting position with control, keeping your knees bent at 90 degrees. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Avoid using momentum to lift your hips; focus on using your abdominal muscles for the movement.
- Breathe steadily throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.
Decline Bent Leg Reverse Crunch alternatives
More abs exercises
Decline Bent Leg Reverse Crunch FAQ
What muscles does Decline Bent Leg Reverse Crunch work?
Decline Bent Leg Reverse Crunch mainly works the abs in the waist (Rectus Abdominis). The hip flexors work as secondary muscles.
What equipment do you need for Decline Bent Leg Reverse Crunch?
None. Decline Bent Leg Reverse Crunch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Decline Bent Leg Reverse Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Decline Bent Leg Reverse Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Decline Bent Leg Reverse Crunch burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Decline Bent Leg Reverse Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Crunch (On Stability Ball), Cable Standing Crunch and Band Bicycle Crunch.
For developers
Use Decline Bent Leg Reverse Crunch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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