Smart Workout Diary
Decline Bench Cable Knee Raise
The Decline Bench Cable Knee Raise is a resisted abdominal exercise performed on a decline bench using cable resistance. It primarily targets the rectus abdominis, especially the lower abdominal region, while the hip flexors assist the movement. It supports abdominal strength, trunk control, and progressive core training.
Demonstration
Instructions
- Set up the bench and cable: Position a decline bench securely in front of a low cable pulley and select a light, controllable load. Attach the cable securely to your lower legs or ankles using an appropriate attachment.
- Take the starting position: Sit and lie back on the bench, secure your feet or legs under the bench support as appropriate, and hold the bench handles for stability. Begin with your hips and knees extended enough for the cable to be under tension without pulling your lower back into an excessive arch.
- Brace your trunk: Exhale lightly, draw your ribs toward your pelvis, and keep your lower back controlled against the bench. Keep your head and neck relaxed.
- Raise the knees: Curl your pelvis slightly and bring your knees toward your chest in a slow, controlled motion. Keep the movement smooth and avoid using momentum or swinging the cable.
- Return with control: Inhale as you slowly lower your knees until you reach the starting position while maintaining abdominal tension. Do not let the weight stack slam, then repeat for the planned repetitions.
