Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeN/A
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Decline Bench Alternate Knee Raise Instructions

  1. The alternate decline bench knee raise is a good exercise to hit your lower abs. Grab a decline bench and set the angle to around 30 to 45 degrees.
  2. Lay on the bench backwards, with your head the highest end.
  3. Hold onto the pads above your head for stability.
  4. With your feet and knees together, point your legs out straight so your body forms a straight plank. Your legs should not be resting on the bench. This is the starting position for the exercise.
  5. Execute by slowly pulling your right knee up towards your chest as high as possible.
  6. Extend your right leg back to the starting position and repeat with the left leg. This is one rep.
  7. Repeat for desired reps.

Exercise Tips: 

  1. Do the exercise slowly for the maximum results.