Decline Bent-Knee Sit-Up

AbsIncline Bench

This exercise targets the rectus abdominis and obliques on a decline bench. Bending your knees reduces hip flexor involvement to focus directly on the abs.

How to do it

1Secure your feet under the pads of the decline bench with your knees bent comfortably.

2Lower your torso back with a slight arch in your lower back, hands crossed on your chest or behind your head.

3Initiate the lift by curling your upper body toward your knees using your abs.

4Pause at the top for a second, squeezing your abs hard.

5Lower back down under control without fully relaxing at the bottom.

Common mistakes

Yanking on your neck with your hands, straining your cervical spine.

Lifting with a flat back, shifting the work to your hip flexors.

Dropping back onto the bench quickly instead of controlling the descent.

Breathing

Exhale as you curl up, and take a smooth breath in on the way down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.