Decline Knee Raise
Strengthen your core with Decline Knee Raises! Target your abs with this effective exercise. Build strength & definition.
The Decline Knee Raise is a compound exercise that mainly works the core. You'll need: decline bench.
Required Equipment
Decline Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Decline Knee Raise Variations and Alternatives
How to do the Decline Knee Raise
Begin by securing yourself on a decline bench, with your legs straight and feet secured under the padded support.
Place your hands crossed over your chest or behind your head (do not pull on your neck).
Slowly lift your legs, bending at the knees, and raise them towards your chest by engaging your core muscles.
Keep lifting your knees until your thighs are close to perpendicular to your torso, and you feel your abdominal muscles fully engaged.
Hold the contraction for a moment at the top part of the movement.
Slowly lower your knees back to the starting position making sure the movement is controlled and your abdominal muscles remain engaged.
Repeat for the desired number of repetitions.
Tips: - Avoid swinging your legs or using momentum to raise your knees. This will ensure that your abdominal muscles are doing the work. - Focus on maintaining a slow and controlled pace to maximize muscle engagement. - Do not let your lower back arch excessively during the exercise. - Breathe out as you raise your knees and breathe in as you return to the starting position. - Always ensure that you are performing the exercise with proper form and within your physical limits to prevent injury.
Decline Knee Raise FAQs
What muscles does the Decline Knee Raise work?
The Decline Knee Raise mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Decline Knee Raise?
Decline bench.
Is the Decline Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Decline Knee Raise variations and alternatives?
Similar exercises include the Band Decline Sit-Up, Cable Decline Crunch, Decline Reverse Crunch and Decline Crunch.
Training calculators
Work out the numbers behind your training before your next session.