Decline Leg Hip Raise

An advanced abdominal exercise targeting the lower rectus abdominis. The decline angle increases gravity's resistance throughout the leg lift and hip pop.

Exercise Details

Level
Intermediate
Body Area
core
Type
core
Required Equipment
Ab Bench
Ab Bench
Target Muscle Groups
Primary
Abs
Secondary
Lower Back

Setup

Lie face-up on a decline bench and grip the handle or the top of the bench behind your head. Ensure your lower back is pressed into the pad.

Instructions

1. Lift your legs until they are perpendicular to the floor.
2. At the top, drive your hips toward the ceiling.
3. Lower your hips back to the bench with control.
4. Slowly lower your legs to the start.
5. Maintain core tension.

Common Mistakes

1. Using momentum to swing the legs.
2. Arching the lumbar spine.
3. Dropping the legs too quickly.

Alternative Exercises

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A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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