Decline Leg Raise
The Decline Leg Raise is an intermediate core exercise performed on a decline bench that targets the lower abdominal muscles and hip flexors. By utilizing gravity and a decline angle, it increases resistance on the abs compared to flat variations.
Because this exercise places significant leverage on the lower back, the AI analyzes your RPE and recovery data (HRV and sleep) to determine the optimal volume for today's session. If you report lower back sensitivity, the system can instantly recommend regressions like the Reverse Crunch to maintain training stimulus without pain. Over time, the app learns your strength curve to progressively increase intensity only when your core stability data indicates readiness.
Form Cues
- Secure your legs comfortably under the pads
- Press your lower back firmly into the bench
- Initiate the movement by curling your pelvis upward
- Control the lowering phase slowly
- Exhale deeply as you lift your legs
- Don't let your lower back arch off the bench
- Don't swing your legs to generate momentum
- Don't pull on your head or neck with your hands
- Don't lower your legs past the point of core control
Common Mistakes
- Arching the lower back at the bottom
- Using momentum to swing legs up
- Lifting only the legs without curling hips
- Descending too quickly without tension
Muscles Worked
This exercise primarily targets the lower region of the Rectus Abdominis by requiring you to curl your pelvis against gravity. It also heavily engages the hip flexors (iliopsoas) to lift the legs, requiring strong core stabilization to prevent the lower back from taking over the load.
Primary
Secondary
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