Decline Hip Leg Raise
Sculpt your core with Decline Hip Leg Raises! This exercise targets your lower abs for a stronger, more defined midsection.
The Decline Hip Leg Raise is a compound exercise that mainly works the core, with help from the lower back. You'll need: decline bench.
Required Equipment
Decline Hip Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae); Obliques
Decline Hip Leg Raise Variations and Alternatives
How to do the Decline Hip Leg Raise
Start by positioning yourself on a decline bench, securing your legs at the top and lying down so that your body forms a straight line from your shoulders to your feet.
Place your hands behind your head for support or cross them over your chest. Engage your core and keep your back flat against the bench. This will be your starting position.
With controlled movements, contract your abdominal muscles and raise your legs and hips towards the ceiling. Try to lift your hips off the bench slightly while keeping your legs straight.
Pause at the top of the movement for a moment, squeezing your abs.
Slowly lower your legs back down to the starting position without letting your feet touch the ground.
Maintain tension in your abdominals throughout the entire movement to prevent any swinging or momentum.
Repeat the movement for the recommended number of repetitions and sets.
Make sure to breathe out on the way up and breathe in on the way down. Keep the movements slow and controlled for maximum benefit. It is essential to maintain proper form to avoid strain on the back and to target the core muscles effectively.
---
Decline Hip Leg Raise FAQs
What muscles does the Decline Hip Leg Raise work?
The Decline Hip Leg Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Decline Hip Leg Raise?
Decline bench.
Is the Decline Hip Leg 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 Hip Leg Raise variations and alternatives?
Similar exercises include the Captain' Chair Leg Raise, Decline Reverse Crunch, Decline Crunch and Decline Knee Raise.
Training calculators
Work out the numbers behind your training before your next session.