Smart Workout Diary

Decline Bench Alternating Knee Raise

The decline bench alternating knee raise is an abdominal exercise performed while lying securely on a decline bench and drawing one knee toward the torso at a time. It emphasizes the lower abdominal region and hip flexors while requiring trunk control. It can support core strength, control, and abdominal endurance.

Demonstration

Decline Bench Alternating Knee Raise — demonstration 1
Decline Bench Alternating Knee Raise — demonstration 2

Instructions

  1. Set up the bench: Adjust the bench to a moderate decline. Lie on your back with your head at the lower end and secure your feet under the pads or use the handles if available.
  2. Find the start position: Keep your legs extended or softly bent, brace your abdomen, and keep your lower back gently in contact with the bench.
  3. Raise one knee: Exhale and slowly draw one knee toward your chest without swinging your hips or pulling with your arms.
  4. Alternate with control: Lower that leg under control as you bring the other knee toward your chest. Continue alternating smoothly while keeping your torso stable.
  5. Finish safely: Complete the set with controlled repetitions, then hold the bench or handles before getting off. Stop if you cannot keep your back and hips controlled.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Move slowly: Avoid momentum; a slower lowering phase makes the abdominal muscles work more effectively.
  2. Keep the pelvis quiet: Do not let your hips lift, twist, or slide on the bench as the knees alternate.
  3. Breathe consistently: Exhale as each knee comes in and inhale as it returns.
  4. Use an appropriate angle: Start with a shallow decline and progress only when you can maintain a stable lower back.
Exercise library