Core
Decline Bench Leg Raise
A high-intensity core variation designed to target the lower abdominals through a deficit range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Lie face up on a decline bench and reach behind your head to firmly grasp the handle or the top edges of the bench pad.
Press your lower back into the bench and pull your shoulder blades down to create a stable base of support.
Contract your core and lift your legs together until they are perpendicular to the floor while maintaining a slight bend in the knees.
Lower your legs in a slow, controlled motion until they are just above the level of the bench.
Pause for a brief moment at the bottom of the movement without letting your heels touch the floor or your lower back arch.
Exhale as you initiate the next repetition by pulling your legs back toward the ceiling using your abdominal muscles.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the bench during the eccentric phase
- Using momentum or swinging the legs to complete the lift
- Dropping the legs too quickly instead of maintaining tension
- Bending the knees excessively which reduces the leverage on the abdominals
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.