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Core ยท Trunk flexion

Decline Sit-Up

An isolation trunk flexion exercise for the abs, done with a bench. It also works the hip flexors.

Bench Isolation Reps at bodyweight Also called: decline crunch, weighted decline sit-up
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Abs

Do most of the work.

Secondary

Hip flexors

Help during each rep.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsSecondary

How to do it

  1. Set up the bench. Make sure it is stable and set to the angle the exercise needs.
  2. Curl the ribs towards the pelvis, round the spine.
  3. Exhale as you crunch, pause at the bottom.
  4. Do not pull with the arms or the neck.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Pulling on the neck. Hands stay light; the abs do the work.
  • Swinging. Move slowly and pause at the end of each rep.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.