Decline Knee Raise
Description
The decline knee raise lies on a decline bench with head at the high end and raises the knees toward the chest. The decline angle increases gravity resistance compared to flat knee raises, providing greater lower ab loading.
Muscle Group
Equipment Required
Decline Knee Raise Instructions
- Lie on a decline bench with your head at the high end. Grip the bench or handles behind your head.
- Legs extended down the decline.
- Raise both knees toward your chest by curling your hips up.
- Continue until your knees are near your chest and your hips lift off the bench.
- Squeeze your lower abs at the top.
- Lower under control back to the extended position.
- Do not swing or use momentum.
- Aim for 12 to 15 reps per set.
Decline Knee Raise Form & Visual
Decline Knee Raise Benefits
- Greater lower ab loading from decline angle
- Builds lower ab strength beyond flat knee raises
- Hip curl component targets the lower abs
- Simple setup
- Progressive — adjust decline angle for difficulty
- Useful for ab hypertrophy
Decline Knee Raise Muscles Worked
- Rectus abdominis (lower emphasis)
- Hip flexors
- Obliques (secondary)
Decline Knee Raise Variations & Alternatives
- Hanging Knee Raise
- Reverse Crunch
- Lying Leg Raise (flat)
- Decline Leg Raise (straight legs)
- Decline Reverse Crunch
