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Abs · Intermediate

Bench Reverse Crunch with Leg Circle

Bench reverse crunch blended with a compact leg circle for abdominal, hip-flexor, and oblique control.

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Bench Reverse Crunch with Leg Circle demonstration

Exercise overview

Training details

AbsHip FlexorsObliques

Equipment

Bodyweight

Sets × reps

3 × 8 / direction

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench and hold its sides or the pad behind your head for light stability.
  2. 02Bring the hips and knees near 90 degrees and brace the abdomen.
  3. 03Curl the pelvis a few centimeters from the bench as the knees move toward the chest.
  4. 04Sweep the bent legs through a small controlled circle without arching the lower back.
  5. 05Return to the 90-degree start and alternate circle direction each repetition or set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse CrunchRelated variationDecline Bench Knee RaiseRelated variationBent Knee Leg RaiseRelated variationSuspended Reverse CrunchRelated variationCandlestickRelated variationCocoons

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteDead BugComparable substituteBosu Ball CrunchComparable substituteBand Bicycle CrunchComparable substituteBicycle Crunch

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