Decline Reverse Crunch

Decline Reverse Crunch is a strength – pelvic curl on a decline exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Iliopsoas, Internal and external obliques
Exercise type: Strength – pelvic curl on a decline

Exercise technique

Setup
Lie on the decline bench with your head at the high end.
Grip
Grasp the upper handles with both hands.
Legs
Extend your legs with control and a slight knee bend.
Draw in
Bring your thighs toward your torso while curling your tailbone upward.
Lift
Lift your hips a small distance off the pad.
Pause
Pause briefly without rolling onto your shoulders.
Return
Set your pelvis down and move your legs away without increasing your lower-back arch.

Key technique points

Use the handles to prevent sliding.
Shorten the leg lever according to your control.
Complete the pelvic curl.
Keep your shoulders on the pad.
Inhale on the descent.
Reduce the decline as needed.

Common mistakes

Swinging the legs

Do not use lower-body momentum to overcome the incline resistance.

Pulling only through the hips

Do not merely draw your knees in without curling your pelvis.

Arching the lower back

Do not lower extended legs beyond your control and lose lower-back contact.

Rolling onto the shoulders

Do not lift your hips excessively and transfer load to your neck.

Releasing the grip

Do not allow your torso to slide down the incline.

Slamming the pelvis

Do not drop without establishing controlled pad contact.

Frequently asked questions