Smart Workout Diary

Decline Bench Alternating Leg Raise

The decline bench alternating leg raise is a bodyweight abdominal exercise performed while lying on a decline bench and lifting one leg at a time. It primarily trains the rectus abdominis with emphasis on the lower abdominal region, while the hip flexors assist. It supports core strength, trunk control, and abdominal endurance.

Demonstration

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

Instructions

  1. Set the bench to a comfortable decline and lie face up with your head higher than your hips. Secure your feet or hold the bench’s upper handles firmly.
  2. Start with control: straighten both legs, bring them together, and brace your abdomen so your lower back stays close to the bench.
  3. Raise one leg in a smooth arc until it is roughly perpendicular to the bench or as high as you can without your pelvis lifting. Keep the other leg extended and still.
  4. Lower slowly to the starting position without swinging, then repeat with the opposite leg. Alternate sides for the planned repetitions while breathing steadily.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Keep the pelvis quiet: reduce the range of motion if your lower back arches or your hips lift from the bench.
  2. Use a slow tempo: avoid momentum on both the lift and the descent; the lowering phase should remain controlled.
  3. Breathe continuously: exhale as you raise the leg and inhale as you lower it. Stop if the setup feels unstable or causes sharp discomfort.
Exercise library