Exercise guide · Core & Abs

Decline Sit-Up

The Decline Sit-Up is a full trunk curl performed on a decline bench with the lower legs secured. The angled bench increases difficulty and distinguishes it from a floor crunch or machine abdominal crunch.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Decline Sit-Up

Set the decline bench to a modest angle, secure the lower legs under the pads, and lie back with the hips and spine supported.
Place the hands across the chest or beside the head without pulling on the neck and brace the abdomen.
Curl the ribs toward the pelvis and continue lifting the torso up the decline bench under control.
Stop at a comfortable upright position without jerking forward or excessively rounding the neck.
Lower the spine gradually back onto the bench and repeat without bouncing from the bottom.

Form cues

Secure legs under pads
Curl ribs toward pelvis
Keep neck relaxed
Lower one segment at a time

Common mistakes

Performing only a small floor-style crunch
Pulling the head forward with the hands
Using momentum to swing upright
Choosing such a steep decline that control is lost

Muscles worked

Primary

Core

Secondary

None significant

Safety: Start with a shallow decline and bodyweight only, confirm the leg pads are secure, and enter and exit the bench carefully. Stop for sharp back, neck, hip, or abdominal pain.

Alternatives

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