Decline Leg Hip Raise

Strengthen your core and hip flexors with the decline leg hip raise. Performed on a decline bench, this exercise targets your lower abs, hip flexors, and

IntermediateIliopsoas Rectus Abdominis Obliques Quadriceps Sartorius Tensor Fasciae Latae Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Decline Leg Hip Raise

Isolation

Lying Leg Hip Side Raise on Floor

Iliopsoas · Obliques · Body weight

Beginner

Description

A decline leg hip raise is a core exercise performed on a decline bench. It targets the lower abs and hip flexors, and also works the thighs and glutes.

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How to do Decline Leg Hip Raise

01
Setup
Lie supine on a decline bench, hooking your feet securely under the padded supports. Grip the top of the bench or designated handles firmly for stability.
02
Setup
Extend your legs straight down towards the floor, maintaining a slight bend in your knees without allowing your feet to touch the ground.
03
Exhale and engage your core and hip flexors to slowly raise your legs and hips towards the ceiling, curling your pelvis off the bench.
04
Continue lifting until your hips are fully flexed and your lower back is slightly rounded off the bench, focusing on a strong contraction in your lower abdominals.
05
Inhale and slowly and with control, lower your legs and hips back down to the starting position, resisting the urge to let gravity drop them quickly.

Tips

Initiate the movement by tilting your pelvis upwards, rather than just lifting your legs, to better engage the rectus abdominis and achieve a fuller contraction.
Maintain a slow and controlled tempo throughout the entire movement, especially during the eccentric (lowering) phase, to maximize time under tension and core engagement.
Focus on keeping your abdominal muscles braced throughout the exercise; imagine pulling your belly button towards your spine to stabilize your torso.
Avoid using momentum from your legs or swinging your body; the power to lift your hips should come directly from your core and hip flexors.

Common mistakes

Swinging the legs rapidly to generate momentum reduces core engagement; instead, use slow, deliberate movements, focusing on muscular activation rather than speed.
Arching the lower back excessively on the descent places undue strain on the lumbar spine; fix this by keeping your core braced and controlling the eccentric phase to maintain spinal integrity.
Not fully lifting the hips off the bench limits the range of motion and abdominal contraction; ensure you actively curl your pelvis and lift your glutes off the bench to maximize effectiveness.

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Questions

What muscles does Decline Leg Hip Raise work?

Decline Leg Hip Raise primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Decline Leg Hip Raise good for beginners?

Decline Leg Hip Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Decline Leg Hip Raise?

You need Body weight to perform Decline Leg Hip Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Decline Leg Hip Raise?

Initiate the movement by tilting your pelvis upwards, rather than just lifting your legs, to better engage the rectus abdominis and achieve a fuller contraction. Maintain a slow and controlled tempo throughout the entire movement, especially during the eccentric (lowering) phase, to maximize time under tension and core engagement. Focus on keeping your abdominal muscles braced throughout the exercise; imagine pulling your belly button towards your spine to stabilize your torso. Avoid using momentum from your legs or swinging your body; the power to lift your hips should come directly from your core and hip flexors.

What are common mistakes when doing Decline Leg Hip Raise?

Swinging the legs rapidly to generate momentum reduces core engagement; instead, use slow, deliberate movements, focusing on muscular activation rather than speed. Arching the lower back excessively on the descent places undue strain on the lumbar spine; fix this by keeping your core braced and controlling the eccentric phase to maintain spinal integrity. Not fully lifting the hips off the bench limits the range of motion and abdominal contraction; ensure you actively curl your pelvis and lift your glutes off the bench to maximize effectiveness.