Decline Sit-Up
The Decline Sit-Up primarily works the Rectus Abdominis, with secondary activation of the Iliopsoas and stabilizer support from the External Obliques, Transverse Abdominis. It is a bodyweight isolation exercise at intermediate difficulty.
The Decline Sit-Up is an intermediate isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the Iliopsoas. This is a bilateral pushing movement, meaning both sides work together to generate force.
Sit-up on decline bench increasing resistance and range of motion.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | Iliopsoas |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas assists as a secondary mover, contributing to force production without bearing the primary load. The External Obliques, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Rectus Abdominis.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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