Decline Leg Raise

oec:decline-leg-raise

An abdominal exercise performed lying supine on a decline bench where the legs and pelvis are raised against gravity.

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Also called: Decline Bench Leg Raise, Decline Lying Leg Raise, Incline Bench Leg Raise

How to do it

Set an adjustable bench to a decline angle.
Lie supine on the bench with your head at the elevated end.
Reach overhead and firmly grasp the bench handle, pad, or sides of the bench for stability.
Extend your legs fully down the slope of the bench with your feet together.

Brace your core and flex your hips to lift your legs smoothly upward.
As your legs reach vertical, curl your pelvis upward off the bench into spinal flexion to maximize abdominal recruitment.
Pause briefly at the top while contracting your core.
Lower your pelvis back onto the bench, then lower your legs under control until they hover just above the bench surface.

Inhale as you lower your legs with control; exhale forcefully as you curl your hips and raise your legs.

Swinging the legs up using momentum rather than muscular control.: Initiate the movement deliberately and eliminate swinging between repetitions.
Only flexing the hips without lifting the pelvis off the bench.: Roll your hips off the pad toward your ribs at the top to fully engage the rectus abdominis.
Letting the lower back aggressively arch away from the pad at the bottom.: Only lower your legs as far as you can maintain active core bracing without lumbar hyperextension.

If you experience lower back pain, reduce the decline angle or perform the exercise with slightly bent knees.

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