Core · Bodyweight
Decline Bent Leg Reverse Crunch
How to do the decline bent leg reverse crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie back on a decline bench with your head at the high end and grip the bench or a handle behind your head. Bend your knees and lift them toward your chest, curling your hips up off the bench at the top. Lower under control without letting your feet touch down, and repeat.
- 1Your lower abs curling your hips up toward your ribs
- 2Control on the way down as your hips lower slowly
- 3A short squeeze at the top of each rep
Common mistakes
- Swinging your legs to create momentum
- Pulling with your arms instead of your abs
- Letting your hips just drop back down between reps
Muscles worked
The decline bent leg reverse crunch mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the decline bent leg reverse crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.