Decline Bench Leg Raise with Hip Thrusts

Decline Bench Leg Raise with Hip Thrusts Basics

Primary Muscles Worked: Lower Rectus Abdominus

Synergist Muscles: Rectus Abdominus, Obliques, Transverse Abdominus

Mechanics: Compound

Equipment: Decline Bench or Slant Board

How To Perform The Decline Bench Leg Raise with Hip Thrusts

• Lay on the decline bench or slant board so that your feet and legs and position toward the floor. Your back, hips and legs should be against the bench.
• Grab the back of the bench to hold your body in position. The slope of the bench will cause you to move toward the floor unless you keep yourself held in place.
• Place your feet and legs together.
• Lift your legs up, keeping them straight, until they are perpendicular to the floor.
• Once your legs reach the perpendicular position, lift your hips off of the bench two to three inches. The transition from the leg lift to the hip thrust should be one fluid motion.
• After your hips have been raised two to three inches off of the bench, slowly lower your butt back to the bench.
• Now, lower your legs so that your legs form a straight line with the rest of your body.
• At this point, you can begin another leg raise.

Decline Bench Leg Raise with Hip Thrusts Tips

• When holding the bench with your hands, do not pull to create upward force for your abdominals. Your with holding the bench is to prevent you from sliding down only.
• Only raise and lower your legs from a position where your back remains flat against the bench. If you extend your legs too far downward, you may create excess curvature in the spine that is unsafe.

Decline Bench Leg Raise with Hip Thrusts and Sports Application

The decline bench leg raise with hip thrust is an exercise that should be utilized by advanced lifters only. The motion can be seen in some form of body tuck for sports such as gymnastics and diving which makes it its inclusion for those two sports a must. Although not a direct movement correlation is present in other sports, coordination between your lower body and abdominals is an important skill to develop. This allows the decline bench leg raise with hip thrust to be considered for inclusion in abdominal training in other sports.