Core · Bodyweight
Decline Leg Hip Raise
How to do the decline leg hip raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on a decline bench with your head at the high end and grip behind your head for support. With legs together, raise them up and curl your hips off the bench toward the ceiling, then lower under control without letting the back arch.
- 1Lower abs driving the hips up against the decline
- 2A controlled curl of the pelvis, not a leg swing
- 3Constant tension through the abs, hardest at the top
Common mistakes
- Swinging the legs to build momentum
- Letting the hips drop fast on the way down
- Arching the lower back off the bench
Muscles worked
The decline leg hip raise mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- ForearmsMinor
- QuadsMinor
Kovo programs the decline leg hip raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.