Flat Bench Reverse Crunch

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• External Oblique
• Iliopsoas

Holds

• Latissimus Dorsi
• Transversus Abdominis

Equipment

• Flat Bench

Technique

1. Lie on a flat bench with your head near one end and hold the end of the bench above your head with both hands.
2. Bring your knees toward your chest with legs bent and shins roughly parallel to the floor.
3. Curl your hips up off the bench by pulling the pelvis toward the ribs.
4. Lower slowly until the legs extend near the bench level, without swinging.

Cues

• Keep a firm grip on the bench.
• Lead with the pelvis, not the feet.

Common mistakes

• Using momentum from the legs.
• Letting the lower back arch on the way down.
• Raising the hips so high that the weight falls on the neck.

Alternatives

• Reverse Crunch
• Decline Reverse Crunch