Decline Leg Hip Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Decline Leg Hip Raise

Step by step instructions, muscle activation and variants for the Decline Leg Hip Raise.

MediumAbsCore

About this exercise

The decline leg hip raise is a core exercise performed on a decline bench that targets the lower abs by curling the pelvis upward while the legs are raised. The decline angle increases the range of motion compared to a flat version, intensifying the contraction through the entire abdominal wall.

How to Perform

  • Set a decline bench to a moderate angle and lie face-up, hooking your feet under the pads
  • Extend your legs straight out and place your hands beside your hips or grip the bench for support
  • Keeping your legs straight, lift them upward until they are perpendicular to the floor
  • Continue the movement by curling your hips off the bench toward your chest
  • Squeeze your abs at the top for a moment
  • Slowly lower your hips and then your legs back to the starting position under control

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Decline Leg Hip Raise

The Decline Leg Hip Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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