Decline Leg Raise

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Compound
Type Pull

Decline Leg Raise Instructions

  • Your body is positioned in the opposite direction of the bench. 
  • Attach a rope handle to foot padding to hold during the movement.
  • Feet and legs are together with knees slightly bent. 
  • Bring your knees to your nose by flexing your abdominals.
    • Your lower body is passive during this action.
  • Your pelvis should "curl" slightly as your knees raise.
    • The purpose of the rectus abdominus muscles is to flex the trunk.
  • Before the concentric portion, breathe out and suck your abs in as you execute the movement. 
    • Same applies for the descent: breath out the uncurl your body.
  • Reverse the path on the descent, uncurling your torso from the top.
  • Keep the strong core position on the descent, don't let your low back arch as you approach the starting position.

*Tips*

  • Execution and technique of this exercise is pivotal to properly gaining the benefits from it.
  • Don't SWING YOUR LEGS UP!
  • Your legs and arms are passive during this exercise. Focus on the contraction of your abs, not bring your elbows to your knees.
Filed in: abdominals, bodyweight, compound, pull
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