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.
Iridium tracks your performance relative to body weight, using RPE trends to detect progressive overload and identify when you need to add external resistance. Because this movement heavily recruits the hip flexors, the algorithm reviews your recent workout history to ensure these secondary muscles haven't exceeded their maximum recoverable volume.
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
Get Personalized Coaching for Decline Leg Raise
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.