Decline Sit-Up
A sit-up performed head-down on a decline bench with feet anchored, increasing the range and resistance. It targets the rectus abdominis and hip flexors.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Sets
- 3
- Reps
- 8–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your feet under the pads of a decline bench and lie back with arms crossed on your chest or hands lightly by your ears.
Brace your abs and curl your head and shoulders up first.
Continue sitting up until your torso is roughly upright.
Pause briefly at the top.
Lower slowly back toward the bench without dropping.
Breathing: Exhale as you sit up, inhale as you lower.
Coaching tips
Curl the spine on the way up
Control the descent
Hold a plate to chest to add load
Common mistakes
Swinging up with momentum
Pulling on the neck
Dropping quickly on the way down
Safety notes
Use a shallow decline first and sit up slowly when getting off the bench.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.