How to do the Decline Sit-up
Decline Sit-up is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
Decline Sit-up demonstration · © GymiaFit
Decline Sit-up at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Decline Sit-up step by step
- 1Lie on a decline bench with your feet secured and your knees bent.
- 2Place your hands behind your head or across your chest.
- 3Engage your abs and lift your upper body off the bench, curling forward towards your knees.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
2 free workouts use it
Decline Sit-up — questions
What muscles does the Decline Sit-up work?
The Decline Sit-up primarily targets the Abs. It also recruits the Hip Flexors, Lower Back as secondary movers.
What equipment do I need for the Decline Sit-up?
None — the Decline Sit-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Decline Sit-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Decline Sit-up?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Decline Sit-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.