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


Abs Muscle Anatomy Diagram

Decline Bench Leg Raise Instructions

  1. The decline bench leg 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. Keeping your legs straight, knees and feet together and rotating at the hips only, bring your feet up as far as possible.
  6. Don't pause at the top of the exercise, as this counts as a rest!
  7. Lower your legs back to the starting position and then repeat for desired reps.

Exercise Tips:

  1. Your legs should not be touching the bench at all throughout the set.
  2. Add intensity by holding a dumbbell between your feet.  
1 Comment
jermaine himmelstein
Posted on: Fri, 03/06/2015 - 21:28

I'm getting girls this summer no more being a loser for life decline bench leg raise let's see lol! : )