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Decline Leg Hip Raise

Decline Leg Hip Raise

The Decline Leg Hip Raise is an effective exercise that primarily targets the lower abdominal muscles, hip flexors, and glutes. This exercise is performed on a decline bench, which adds an extra challenge to your core stability. It is a great choice for individuals looking to strengthen their core and improve overall lower body strength. To perform the Decline Leg Hip Raise, you start by lying face-up on the decline bench, with your head supported and your feet secured at the top. With your arms placed by your sides and palms facing down, engage your core and lift your legs off the bench, creating a 90-degree angle at your hips and knees. From this starting position, begin by exhaling and raising your legs upward, lifting your hips off the bench as much as possible. Focus on contracting your abdominal muscles, pulling your belly button towards your spine. Pause briefly at the top and then inhale as you lower your legs back to the starting position with control. By incorporating the Decline Leg Hip Raise into your workout routine, you can improve core stability, enhance lower body strength, and target specific muscles in your midsection. To make this exercise more challenging, you can add ankle weights or hold a medicine ball between your feet. Remember to maintain proper form throughout the movement, and always listen to your body to avoid any discomfort or pain. As with any exercise, if you are new to this movement, it's important to start with lighter resistance and gradually increase the difficulty as you become more comfortable and strong. Incorporate the Decline Leg Hip Raise into a well-rounded workout routine that includes aerobic exercise, strength training, and flexibility work to maximize your overall fitness and achieve your desired goals.


  • Lie down on a decline bench with your knees bent and your feet secured under the foot pads.
  • Place your hands on the sides or grip the bench.
  • Engage your core muscles and press your lower back into the bench.
  • Slowly raise your legs by flexing your hips and curling your pelvis upward.
  • Continue to lift your legs until your thighs are perpendicular to the floor or slightly higher.
  • Pause briefly at the top of the movement, focusing on squeezing your glutes.
  • Lower your legs back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a stable core throughout the exercise.
  • Engage your glutes and hamstrings to lift your legs upward.
  • Control the movement and avoid using momentum to lift your legs.
  • Breathe out as you lift your legs and breathe in as you lower them.
  • Experiment with different foot positions to target different muscles in your lower body.
  • Add resistance by holding a dumbbell between your feet.
  • Use a decline bench to increase the difficulty of the exercise.
  • Include the decline leg hip raise as part of your lower body or core workout routine.
  • Ensure proper form by keeping your lower back glued to the bench.
  • Consult with a professional for correct exercise technique and modifications.


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