PlanWorkouts

Exercise 0282 · REF QLL2gdc

Decline Sit-Up exercise animation

Decline Sit-Up

Category
Waist
Equipment
Body Weight
Target
Abs

The decline sit-up combines the longer range of a full sit-up with the added resistance of a downward angle, which makes it considerably harder than it looks on paper. Because the range of motion is so long, hip flexor involvement runs higher here than in a crunch, so it's not a pure abs isolation move. Controlling the descent matters as much as the sit-up itself — dropping back fast just borrows momentum instead of muscle.

How to Do the Decline Sit-Up

  1. Lie on a decline bench with your feet secured and your knees bent.
  2. Place your hands behind your head or across your chest.
  3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Decline Sit-Up primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Decline Sit-Up work?
The Decline Sit-Up primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Decline Sit-Up?
The Decline Sit-Up is done with no equipment — just body weight.
What's a good alternative to the Decline Sit-Up?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.