Decline Leg Raise With Hip Thrust

Key Takeaways

Welcome to AH7’s comprehensive guide on the Decline Leg Raise With Hip Thrust! If you’re seeking an effective way to sculpt those abs and boost your lower body strength, you’re in the right place. This article is here to guide you through this powerful exercise step by step. We’ll break it down for you in a conversational, easy-to-follow manner that even beginners can understand. So, let’s dive right in and learn how to master the Decline Leg Raise With Hip Thrust for maximum gains!

How to Perform the Decline Leg Raise With Hip Thrust

  1. Set Up: Find a sturdy bench or decline bench press with ankle pads. Lie flat on your back and position your ankles under the pads, ensuring your legs are extended.
  2. Grip: Hold the sides of the bench for support, keeping your arms straight and your palms facing down.
  3. Leg Raise: Engage your core and raise your legs off the bench. Keep them straight as you lift them towards the ceiling. Lower them back down slowly without touching the bench. This motion primarily targets your lower abs.
  4. Hip Thrust: After completing the leg raise, bend your knees slightly and bring them towards your chest. Now, press your lower back into the bench and drive your hips upward, lifting your glutes off the bench. Your body should form a straight line from your shoulders to your knees.
  5. Hold and Squeeze: At the top of the hip thrust, pause for a second and squeeze your glutes. This helps to maximize muscle engagement and activation.
  6. Lower Down: Gently lower your hips back down to the bench, followed by extending your legs back to the starting position.

Targeted Muscles

The Decline Leg Raise With Hip Thrust is an incredible exercise that primarily targets your lower abs and glutes. By combining leg raises and hip thrusts, you’re engaging these muscle groups in a dynamic and effective way.

Tips for Success

  1. Start Slow: If you’re new to this exercise, begin with a few reps and gradually increase the intensity as your strength improves.
  2. Maintain Control: Focus on controlled movements to prevent using momentum. This ensures you’re truly working the target muscles.
  3. Engage Core: Keep your core engaged throughout the exercise. This not only enhances the effectiveness of the workout but also supports your lower back.
  4. Mind Your Breathing: Inhale during the initial phase, and exhale as you lift your hips and perform the hip thrust.
  5. Quality Over Quantity: Don’t compromise form for the sake of reps. It’s better to perform a few reps with proper form than many with poor form.
  6. Warm-Up: Prior to attempting the Decline Leg Raise With Hip Thrust, make sure you’ve warmed up your muscles with light cardio or dynamic stretches.


  1. Is the Decline Leg Raise With Hip Thrust suitable for beginners?
    Absolutely! This exercise can be adjusted to match your fitness level. Start with a lower number of reps and gradually progress.
  2. How many sets and reps should I aim for?
    Begin with 2-3 sets of 10-12 reps and adjust based on your comfort and progress.
  3. Can I do this exercise at home without a bench?
    While a bench is ideal, you can modify by lying on the floor. Use a yoga block or pillow under your hips for the thrust.
  4. Will this exercise help with lower back pain?
    Yes, the core engagement in this exercise can contribute to better lower back support and reduced discomfort.
  5. Can I add weights to this exercise?
    Certainly! You can hold a dumbbell or a barbell plate on your hips during the hip thrust for added resistance.
  6. How often should I include this exercise in my routine?
    2-3 times a week is a good starting point, allowing your muscles to recover between sessions.
  7. What’s the difference between the Decline Leg Raise With Hip Thrust and the traditional Hip Thrust?
    The decline leg raise adds a leg raise component that targets lower abs, making it a more comprehensive lower body exercise.
  8. Can I do this exercise as a part of a full-body workout?
    Absolutely, it can be a great addition to a full-body or lower body workout routine.
  9. Are there any alternatives to target the same muscles?
    Yes, exercises like hanging leg raises and glute bridges can help target similar muscle groups.
  10. Is breathing technique important during this exercise?
    Yes, controlled breathing helps stabilize your core and enhance the effectiveness of the movement.

Leave a Reply

Your email address will not be published. Required fields are marked *