Decline Cross Sit Up

Muscles worked

Setup

1. Secure your feet firmly under the foot pads of a decline bench set to a moderate angle.
2. Sit upright, then lower your torso until your back is just above the bench surface.
3. Place your fingertips lightly behind your ears or cross your arms over your chest.
4. Engage your core to maintain a neutral spine before starting.

How to do it

1. Exhale as you flex your spine and rotate your torso, bringing your right shoulder toward your left knee.
2. Pause for a split second at the top to maximize the contraction in your obliques.
3. Inhale as you slowly lower your torso back to the starting position in a controlled manner.
4. Repeat the movement on the opposite side, alternating for the duration of the set.

Form checklist

• Avoid pulling on your head or neck; use your abs to drive the movement.
• Keep your lower back pressed toward the bench as you begin the ascent.
• Ensure the rotation comes from the torso, not just moving the elbows.
• Maintain a slow, rhythmic tempo to eliminate momentum.

Pro tips

• Think about 'shortening' the distance between your ribcage and the opposite hip bone for peak oblique engagement.
• Don't let your shoulder blades touch the bench at the bottom to keep the muscles under constant tension.

Make it harder

• Hold a weight plate or medicine ball at your chest to increase resistance.
• Increase the decline angle of the bench to heighten the gravitational pull.

Frequently asked

What muscles does the decline cross sit up work?

The decline cross sit up primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the decline cross sit up?

The decline cross sit up requires no equipment — just your body weight.

Is the decline cross sit up good for beginners?

The decline cross sit up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals