Perform seated-to-upright trunk flexion on a decline bench to work the rectus abdominis and hip flexors. The movement curls your torso toward your hips using spinal flexion.
How to do the Decline Sit Up#
- Set the bench to a decline, hook your feet under the pads, and lie back with knees bent and feet secured.
- Place your arms across your chest or fingertips lightly at your temples and keep your chin slightly tucked.
- Exhale and contract your abs to curl your torso upward until your chest moves toward your thighs.
- Hold briefly at the top without using momentum, then inhale and lower your torso back down with control until your shoulders are lowered.
- Keep your neck neutral and avoid driving your hips off the bench as you repeat the movement.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Obliques (External & Internal Obliques), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Using momentum to swing the torso up instead of controlled abdominal contraction.
- Pulling on the head or neck with the hands.
- Lifting the hips off the bench and relying on the hip flexors.
- Lowering too quickly and losing control on the descent.
