IsolationBodyweight
Incline Reverse Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Lie on an incline bench with your head at the higher end
- Grasp the bench behind your head with both hands for stability
- Start with your legs extended straight or knees slightly bent
- Take a deep breath and engage your core by pulling your belly button toward your spine
- Exhale and lift your hips off the bench by crunching your pelvis upward
- Bring your knees toward your chest - focus on using your lower abs not hip flexors
- Squeeze your lower abs as hard as possible at the top for 1 second
- Slowly lower your hips back to the starting position with control over 2-3 seconds
💡Coaching Cues
- ✓
Lift with your lower abs not your hip flexors - feel the burn in your lower abdomen
- ✓
Bring your knees all the way to your chest for full abdominal contraction
- ✓
Squeeze your abs hard at the top - this maximizes muscle fiber recruitment
- ✓
Control the descent over 2-3 seconds to build muscle
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Keep your core tight throughout the entire movement
- ✓
Exhale as you crunch up to engage your abs more effectively
⚠️Common Mistakes
- ✗
Using hip flexors instead of abs - you should feel it in your lower abdomen not hip area
