# Decline Sit-Up

A decline abdominal exercise targeting the abs and hip flexors. Used to load trunk flexion harder than a flat sit-up.

- Intermediate · Isolation
- Equipment: Adjustable bench
- HD video: https://media.seto.fit/exercises/decline-sit-up/video/male.mp4
- HTML: https://seto.fit/exercises/decline-sit-up/

## Muscles worked

- Abs: 10/10
- Hip flexors: 6/10

## How to do the Decline Sit-Up

1. Lie back on the decline bench, securing your feet firmly in place.
2. Cross your arms or lightly touch your head with your hands.
3. Lower your chest and pull your ribs down toward your hips.
4. Curl your upper body up, lifting slowly, one part at a time.
5. Lower yourself back down slowly until your upper back and shoulders return to the bench.

### Full technique — 6 steps

1. Set the decline bench, hook your feet securely, and lie back with your hips and spine aligned.
2. Cross your arms over your chest or hold your hands lightly beside your head.
3. Start with your torso lowered along the bench and your ribs pulled down.
4. Exhale and curl your torso upward, lifting one vertebra at a time off the pad.
5. Continue until your torso reaches an upright position over your hips.
6. Lower yourself back down under control until your upper back and shoulders return to the bench.

## Common mistakes

- Swinging the torso with momentum
- Pulling the head with hands
- Letting ribs flare excessively
- Dropping back onto bench

## Form cues

- Curl ribs toward pelvis
- Curl, don't yank up
- Keep chin neutral
- Cross arms to regress

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Crunch](https://seto.fit/exercises/cable-crunch/)
- **Machine**: [Seated Ab Machine](https://seto.fit/exercises/seated-ab-machine/)
- **Medicine ball**: [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/), [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/)
- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Easier: [Lying Leg Raise](https://seto.fit/exercises/lying-leg-raise/) — 30% of bodyweight
- **This exercise: Decline Sit-Up — 35% of bodyweight**
- Harder: [V-Up](https://seto.fit/exercises/v-up/) — 50% of bodyweight
- Harder: [Hanging Leg Raise](https://seto.fit/exercises/hanging-leg-raise/) — 75% of bodyweight

## Quick answers

### What muscles does the Decline Sit-Up work?

Primary: Abs 10/10. Also works: Hip flexors 6/10.

### When should I do the Decline Sit-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Decline Sit-Up?

Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Decline Sit-Up?

Cable machine: Cable Crunch. Machine: Seated Ab Machine. Medicine ball: Medicine Ball Straight Arm Crunch, Medicine Ball Toe Touch Crunch. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch.

### What is an easier version of the Decline Sit-Up?

Lying Leg Raise (30% of bodyweight), Reverse Crunch (25% of bodyweight).

### What is a harder version of the Decline Sit-Up?

V-Up (50% of bodyweight), Hanging Leg Raise (75% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/