Decline Leg Raise

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

Decline Leg Raise Instructions

  • Position yourself on decline bench. Your body is positioned in the opposite direction of the bench. Your head is at the traditional foot placement.
  • You can attach a rope handle to foot padding to hold onto during the movement.
  • Feet and legs are together with knees slightly bent. 
  • Bring your knees to your nose.
  • Your pelvis should "curl" slightly as your knees raise.
    • The purpose of the rectus abdominus muscles is to flex the spine or curl it
  • Before the concentric portion, breathe out and suck your abs in as your 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 your approach the starting position.

*Tips*

  • Execution and technique of this exercise is pivitol to properly gaining the benefits from it.
  • Don't SWING YOUR LEGS UP!
  • Your arms are passive during this exercise. Focus on the contraction of your abs, not bring your elbows to your knees.
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