Abs · Isolation movement
Decline Bench Leg Raise
An isolation exercise for the abs. You need a flat bench.
Primary muscle
Abs
Secondary muscles
–
Equipment
Bodyweight
Difficulty
Beginner
How to perform the Decline Bench Leg Raise
- Hang from the bar (or brace on a captain's chair) with active shoulders, pull the shoulder blades down to take the slack out of the joint.
- Posteriorly tilt the pelvis slightly to engage the lower abs before the legs start to move.
- Lift the legs (bent or straight, depending on strength) by curling the pelvis up toward the rib cage, not by swinging at the hip.
- Stop when the thighs are roughly at hip height or slightly higher, with the pelvis tilted under; chasing higher just kips the body.
- Lower under control without letting the legs swing back behind the body, which can pull the lower back into the next rep.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Swinging the legs forward with momentum rather than curling the pelvis up with the lower abs.
- •Starting from a passive shoulder shrug at the top of the hang.
- •Letting the legs swing back behind the body at the bottom of the rep and pulling the lower back into the next rep.
- •Chasing height with the legs by tilting the torso back instead of curling the pelvis under.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Decline Bench Leg Raise fits into hypertrophy and strength splits that prioritize abs volume.
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