Decline Leg Hip Raise

Muscles worked

Setup

1. Lie face-up on a decline bench with your head at the highest end.
2. Reach behind your head and firmly grasp the bench handles or the edges of the pad for stability.
3. Extend your legs fully, squeezing them together, and hover them slightly above the bench to engage your core.

How to do it

1. Exhale as you lift your legs in a controlled arc until they are perpendicular to the floor, keeping your knees as straight as possible.
2. At the top of the arc, drive your feet toward the ceiling by curling your pelvis off the bench using your lower abdominals.
3. Inhale and slowly lower your hips back to the bench, then lower your legs to the starting position using a 3-second eccentric tempo.
4. Stop the descent just before your feet touch the bench to maintain constant tension on the abs.

Form checklist

• Keep your lower back pressed firmly against the bench during the initial leg lift.
• Avoid using momentum or 'swinging' the legs to generate lift.
• Ensure the hip lift is a vertical drive toward the ceiling, not a roll backward over your head.
• Maintain a neutral neck position; do not strain your throat or pull excessively with your arms.

Pro tips

• Focus on the 'posterior pelvic tilt'—think about shortening the distance between your belly button and your sternum to maximize abdominal recruitment.
• Pause for a split second at the peak of the hip lift to emphasize the mind-muscle connection with the lower abs.

Make it harder

• Increase the steepness of the decline bench to increase the gravitational load.
• Hold a light dumbbell or medicine ball between your feet to add external resistance.

Frequently asked

What muscles does the decline leg hip raise work?

The decline leg hip raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the decline leg hip raise?

The decline leg hip raise requires no equipment — just your body weight.

Is the decline leg hip raise good for beginners?

The decline leg hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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