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Last updated February 8, 2026
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abs
Decline Crunch
Hook your legs into a decline bench. Crunch your upper body up towards your knees. The decline angle forces your abs to work against gravity for a longer range.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
benchbody weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie down on a decline bench, securing your feet under the foot pads.
- Position your body so that your head is lower than your feet, and your back is flat against the bench.
- Step 2Position Your Hands
- Place your hands behind your head or crossed over your chest, depending on your comfort level.
- Ensure your elbows are wide and not pulling on your neck.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your back pressed against the bench throughout the movement.
- Step 4Perform the Crunch
- Exhale as you lift your upper body towards your knees by curling your torso.
- Focus on using your abdominal muscles to lift, not pulling with your arms.
- Step 5Lower Back Down
- Inhale as you slowly lower your upper body back down to the starting position.
- Control the movement to avoid using momentum.
- Step 6Repeat
- Repeat the crunch for the desired number of repetitions, maintaining good form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully sit up and remove your feet from the foot pads.
- Take a moment to stretch your core and relax before moving on to your next exercise.