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 Knee Raise Instructions

  1. The 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 knees up towards your chest as high as possible.
  6. Pause, then slowly lower back to the starting position.
  7. Repeat for desired reps.

‚ÄčKnee Raise Tips:

  1. Do not swing your knees up. Use your abdominal muscles to move your legs - not momentum.
  2. Increase intensity by holding a dumbbell between your feet and/or pausing for a count of two at the top of the exercise.
1 Comment
Posted on: Fri, 12/28/2012 - 15:06

Correct me if I'm wrong, but I think you really need to contract your waist more at the top of the exercise, otherwise you're really only working out the iliopsoas.