How to do the Decline Crunch
Decline Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
Decline Crunch demonstration · © GymiaFit
Decline Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Decline Crunch step by step
- 1Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
- 2Place your hands behind your head or across your chest.
- 3Engage your abs and lift your upper body towards your knees, curling your torso.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Decline Crunch — questions
What muscles does the Decline Crunch work?
The Decline Crunch primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Decline Crunch?
None — the Decline Crunch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Decline Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Decline Crunch?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Decline Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.