Decline Sit Up
The Decline Sit Up is an intermediate core exercise performed on a slanted bench to increase resistance and range of motion for the abdominal muscles. It targets the entire rectus abdominis while engaging the hip flexors for stability.
Since Decline Sit Ups heavily recruit the hip flexors, Iridium analyzes your rolling 7-day workout history to ensure recent lower-body sessions haven't pushed these muscles past their Maximum Recoverable Volume. The system then manages progressive overload by tracking RPE and weight trends relative to your body mass to determine if you need added resistance or higher repetition targets.
Form Cues
- Secure your feet firmly under the pads
- Cross your arms over your chest or place hands lightly by ears
- Round your spine forward as you curl up
- Exhale forcefully during the upward movement
- Lower your torso slowly to resist gravity
- Don't pull on your head or neck with your hands
- Don't keep your back perfectly flat; allow controlled flexion
- Don't use momentum to swing your body up
- Don't arch your lower back excessively at the bottom
Common Mistakes
- Yanking on the neck
- Using excessive momentum
- Arching the lower back at the bottom
- Relying entirely on hip flexors
Muscles Worked
This exercise primarily targets the rectus abdominis, forcing it to contract against gravity through a longer range of motion than floor variations. The hip flexors act as strong secondary movers to anchor the legs and assist the upward motion, while the obliques help stabilize the torso throughout the rep.
Primary
Secondary
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