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Abs · Intermediate

Decline Bench Knee Raise

Decline-bench bent-knee raise combining hip flexion with a controlled pelvic curl.

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Exercise overview

Training details

AbsHip Flexors

Equipment

Decline Bench

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face up on a decline bench with the head at the high end and grip the bench or handles behind the head.
  2. 02Bend the hips and knees, brace the abdomen, and keep the shoulders securely supported.
  3. 03Draw the knees toward the chest and finish by curling the pelvis slightly from the bench.
  4. 04Pause without swinging or pulling hard through the arms.
  5. 05Lower the pelvis and legs slowly, stopping before the lower back arches away from the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse CrunchRelated variationBench Reverse Crunch with Leg CircleRelated variationBent Knee Leg RaiseRelated variationSuspended Reverse CrunchRelated variationCandlestickRelated variationCocoons

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Alternatives

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