Smart Workout Diary

Decline Bench Knee Raise

The decline bench knee raise is a bodyweight abdominal exercise performed while lying on a decline bench and drawing the knees toward the torso. It primarily trains the abdominals, especially the lower abdominal region, while the hip flexors assist. It supports core strength, trunk control, and abdominal endurance.

Demonstration

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

Instructions

  1. Set the bench to a moderate decline and secure your feet or hold the bench handles firmly. Lie on your back with your head higher than your hips.
  2. Start with your legs extended downward, knees softly bent, and your lower back gently pressed into the bench. Brace your abdomen.
  3. Raise your knees by curling your pelvis and drawing both knees toward your chest. Exhale as you lift; avoid using momentum.
  4. Lower slowly until your hips return to the bench and your legs are controlled near the start position. Inhale, then repeat without letting your lower back overarch.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the pelvis moving: think of curling the tailbone upward rather than only lifting the thighs.
  2. Control the descent: lower over a steady tempo; swinging reduces abdominal work and can stress the lower back.
  3. Choose a manageable angle: use a less steep decline if you cannot keep your lower back controlled or remain securely positioned.
Exercise library