Decline Bench Leg Raise Guide: Form and Benefits

Master the decline bench leg raise with our technical guide. Learn proper form to target your lower abs and avoid common lower back mistakes.

How to Perform

  1. 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.
  2. Press your lower back into the bench and pull your shoulder blades down to create a stable base of support.
  3. Contract your core and lift your legs together until they are perpendicular to the floor while maintaining a slight bend in the knees.
  4. Lower your legs in a slow, controlled motion until they are just above the level of the bench.
  5. Pause for a brief moment at the bottom of the movement without letting your heels touch the floor or your lower back arch.
  6. Exhale as you initiate the next repetition by pulling your legs back toward the ceiling using your abdominal muscles.

Common Mistakes

  • 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

Primary movers

  • Abs

Stabilizers

  • Hip Flexors
  • Obliques
  • Serratus Anterior

Related Guides

Abs · Core