Extra decline sit-up exercise

Extra decline sit-up

Exercise details

  • Target muscle: Rectus Abdominis
  • Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Pectineus, Sartorius, Adductor Longus, Adductor Brevis
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Hook your feet under the foot pads and lie on your back (supine) on a declined bench.
  2. Press your lower back against the bench and either extend your arms up into the air, cross them over your chest, or place them behind your head.


  1. Exhale as you slowly raise your torso until it is upright.
  2. Inhale as you reverse the motion and return to the starting position.
  3. Perform for the prescribed number of repetitions.

Comments and tips

  • Compared with the decline sit-up, this exercise allows you to go through a greater range of motion due to the extra declination.
  • Keep your neck neutral throughout the exercise. There should be space between your chin and sternum.
  • Make sure that you flex at the waist when performing the sit-up. Otherwise, your iliopsoas will become the target muscle and your rectus abdominis and obliques will only be activated isometrically.
  • Be sure that you have mastered the decline sit-up before attempting this exercise. It is important that your rectus abdominis is strong enough to counter the pull on your lower back by the iliopsoas. Otherwise, your lower back may hurt.
  • For an extra challenge, you may also perform the extra decline sit-up while holding a weight plate on your chest.
  • For other exercises that target the rectus abdominis, see the decline sit-up, decline crunch, and suspended jackknife.

Extra decline sit-up video


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