Smart Workout Diary

Decline Bench Leg Raise

The decline bench leg raise is an abdominal exercise performed lying on a decline bench while lifting the legs through hip flexion. It primarily trains the abs, especially the lower abdominal region, while the hip flexors assist; it supports core strength and controlled trunk stability.

Demonstration

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

Instructions

  1. Set up on a secure decline bench with your head lower than your hips. Hook your feet or hold the bench handles firmly so your body cannot slide.
  2. Start with your legs together and extended down the bench, keeping a slight bend in the knees if needed. Brace your abs and keep your lower back gently supported against the pad.
  3. Raise your legs in a smooth arc until they are roughly perpendicular to your torso, or before your pelvis and lower back lose control. Exhale as you lift.
  4. Lower the legs slowly without swinging or dropping them. Inhale on the way down, stop before your lower back arches excessively, and repeat.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Isolation
Equipment
Body Only, Bench
Difficulty
Intermediate

Technique tips

  1. Prioritize control: use a slow lowering phase; momentum shifts work away from the abs and can stress the lower back.
  2. Keep the range appropriate: bend your knees slightly or shorten the descent if your lower back arches away from the bench.
  3. Stay secure: check the bench adjustment and maintain a firm grip or foot lock before every set.
Exercise library