Decline Leg Hip Raise
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips, Waist
- Typ
- Strength
The decline leg hip raise is a bodyweight core exercise that primarily targets the hip flexors (iliopsoas) and the rectus abdominis, with help from the obliques, quadriceps, sartorius, and tensor fasciae latae. Performed lying on a decline bench while gripping it behind your head, it trains the lower abs and hip flexors through a controlled leg raise and hip lift.
Decline Leg Hip Raise: So führst du sie aus
- 1Lie back on a decline bench with your head at the higher end and your hips just below the top pad.
- 2Reach overhead and grip the bench or its handles firmly behind your head to anchor your upper body.
- 3Extend your legs out together and brace your abs so your lower back stays in contact with the bench.
- 4Raise your legs in a controlled arc until they point up toward the ceiling and your hips begin to lift.
- 5Curl your hips off the bench, lifting them a few inches while keeping the movement controlled and your hands anchored.
- 6Pause briefly at the top, focusing tension on your lower abs and hip flexors.
- 7Lower your hips back down, then lower your legs under control without letting them touch down or your back arch.
- 8Complete your reps, then bring your feet back to the bench and sit up carefully.
Technik-Tipps
- Lead the top of each rep with your hips, not momentum — think of curling your pelvis toward your ribs rather than just swinging your legs.
- Keep a firm grip on the bench behind your head to stabilize your torso and protect your shoulders.
- Exhale as you lift your hips and inhale as you lower, keeping your core braced throughout.
- Control the lowering phase; resisting on the way down is where much of the core work happens.
- If the full range is too hard, bend your knees slightly to shorten the lever until you build strength.
Häufige Fehler
- Swinging the legs with momentum instead of lifting the hips, which shifts work away from the abs and reduces the training effect.
- Letting the lower back arch off the bench as the legs lower, which strains the spine.
- Lowering the legs too fast and bouncing at the bottom, losing tension and risking a jerk on the lower back.
- Pulling with the arms or neck instead of anchoring quietly behind your head, which can strain the shoulders and neck.
- Raising only the legs and never lifting the hips, turning it into a partial leg raise that skips the lower-ab contraction.
Häufig gestellte Fragen
What muscles does the decline leg hip raise work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, sartorius, and tensor fasciae latae assisting as synergists.
Is the decline leg hip raise good for beginners?
It is fairly advanced because of the decline angle and the hip lift. Beginners can start with knees bent or use a flatter bench, then progress to straight legs as core strength improves.
How many sets and reps should I do?
For core work, 3 to 4 sets of 8 to 15 controlled reps is a sensible range. Stop the set once your form breaks down or your lower back starts to arch.
What's the difference between a leg raise and adding the hip raise?
A leg raise stops when your legs are vertical, mainly working the hip flexors. Adding the hip raise curls your pelvis off the bench, recruiting the lower rectus abdominis more strongly.
Where should I feel this exercise?
You should feel it in your lower abs and the front of your hips. If you feel it mostly in your lower back, slow down, brace harder, and reduce the range until your core does the work.
