Decline Knee Raise
Decline Knee Raise Exercise Description
The decline knee raise is a bodyweight core exercise performed supine on a decline bench, bringing the knees toward the chest. It trains the anterior core—especially the rectus abdominis via a controlled posterior pelvic tilt—while the hip flexors (iliopsoas and rectus femoris) drive hip flexion; the internal and external obliques assist with trunk stability. The decline angle lengthens the leg lever at the bottom, increasing the challenge to lumbopelvic control compared with a flat-bench variation. Proper execution emphasizes curling the pelvis off the bench rather than simply lifting the thighs, which helps minimize lumbar extension and momentum. Use smooth, deliberate motion to maintain contact through the mid-back and keep the neck relaxed while the hands provide only light stabilization.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Decline Knee Raise Exercise
‘- Set a comfortable decline. Lie face up with head at the top, feet toward the lower end.
– Grip the top handles or bench edge; lightly retract and depress the scapulae; ribs gently down.
– Start with legs together, knees softly bent, heels over the lower end; neck neutral, gaze up.
– Brace the abdominal wall. Exhale as you flex the hips and posteriorly tilt the pelvis, drawing knees toward chest and lifting the tailbone slightly from the bench.
– Pause briefly without pulling with the arms.
– Inhale and lower under control, uncurling the pelvis last; stop before the low back arches off the bench.
– Keep the motion smooth—no swinging or bouncing; maintain a consistent knee angle throughout.
Decline Knee Raise Tips
‘- Set the bench to a comfortable decline so you can maintain control throughout the movement.
– Lie with your head at the top of the bench and feet toward the lower end to match the intended decline position.
– Grip the top handles or bench edge lightly, with the shoulder blades gently retracted and depressed and the ribs gently down.
– Keep your legs together with knees softly bent and heels over the lower end of the bench before starting the raise.
– Maintain a neutral neck and gaze up to avoid tensing the head and neck.
– Brace the abdominal wall before each rep, then exhale as you flex the hips and posteriorly tilt the pelvis to draw the knees toward the chest.
– Focus on lifting the tailbone slightly from the bench to emphasize a controlled posterior pelvic tilt rather than just lifting the thighs.
– Lower under control on an inhale, uncurling the pelvis last and stopping before your low back arches off the bench.
– Use smooth, deliberate motion with no swinging or bouncing, and keep the knee angle consistent throughout each rep.
Decline Knee Raise Beginner Introduction
The decline knee raise is a bodyweight core move performed on a slanted bench with the head higher than the feet. As the knees travel in toward the torso, the abs work hard to roll the hips, gently lifting the tailbone from the bench, while the hip flexors help bring the legs up. The side abs contribute by keeping the midsection steady so the trunk stays quiet and supported throughout the motion.
Because the bench is angled downward toward the feet, the legs feel heavier at the lower part of the movement, placing extra demand on the area around the lower back and hips. The emphasis is on a controlled hip curl rather than simply lifting the thighs, which limits unwanted arching through the lower spine and reduces reliance on swinging or momentum. Hands typically hold lightly near the top of the bench for balance, the mid-back stays in steady contact, and the neck and shoulders remain relaxed as the legs move in a smooth, unhurried arc.