Smart Workout Diary

Decline Bench Leg Raise with Hip Thrust

The decline bench leg raise with hip thrust is an abdominal exercise performed lying on a decline bench. You raise the legs and finish each repetition by curling the pelvis upward off the bench. It primarily trains the abs, especially the lower-abdominal emphasis, while the hip flexors assist; it supports core strength and control.

Demonstration

Decline Bench Leg Raise with Hip Thrust — demonstration 1
Decline Bench Leg Raise with Hip Thrust — demonstration 2

Instructions

  1. Set up on a secure decline bench with your head at the lower end. Hold the bench handles or upper frame firmly and lie on your back.
  2. Start with your legs together and extended down the bench, keeping a slight bend in the knees if needed. Brace your abdomen and keep your lower back controlled.
  3. Raise your legs by flexing at the hips until they are nearly perpendicular to the floor. Keep the movement smooth and avoid swinging.
  4. Thrust the hips upward by curling your pelvis toward your ribcage and lifting your tailbone slightly from the bench. Lower your pelvis, then lower the legs slowly without losing control, and repeat.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Intermediate

Technique tips

  1. Move from the pelvis: the hip thrust should be a small abdominal curl, not a forceful kick of the legs.
  2. Control the descent: lower the legs only as far as you can without arching or losing control of your lower back.
  3. Use a stable bench: keep a secure grip throughout and stop if the bench shifts or your grip becomes unreliable.
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