Decline Leg Hip Raise

Lie on a decline bench holding the top handle. Lift your legs and curl your hips off the bench. This is a very challenging lower ab exercise.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a decline bench and adjust it to a comfortable angle.
- Lie down on the bench with your shoulders and upper back supported, and your legs secured under the pads.
Step 2Position Your Arms
- Place your arms at your sides or across your chest for balance.
- Engage your core to stabilize your body.
Step 3Initiate the Movement
- Press your heels into the bench and lift your hips off the bench.
- Your body should form a straight line from your shoulders to your knees.
Step 4Raise Your Hips
- Continue to lift your hips towards the ceiling by squeezing your glutes.
- Ensure that your core remains tight and your back stays straight.
Step 5Hold the Position
- Pause at the top of the movement for a moment, feeling the contraction in your glutes and hamstrings.
- Keep your shoulders and head on the bench throughout the movement.
Step 6Lower Your Hips
- Slowly lower your hips back down towards the bench.
- Control the movement to avoid dropping your hips too quickly.
Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
- Focus on controlled movements rather than rushing through the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully lower your hips to the bench and sit up.
- Take a moment to stretch and relax your muscles after the exercise.