Decline Leg Raise with Hip Thrust HD

1. Lie on your back on a decline bench and hold onto the handle(s) at the top of the bench with both hands. Hold your body stationary in this position. 2. Raise your legs off the floor by extending your legs straight out in front of you with a slight bend in the knees. Tip: Your thighs should be close to parallel with the floor and feet together. This will be your starting position. 3. Keeping your legs extended and as straight as possible, raise your legs until they make a 90-degree angle with the floor. 4. Then, curl your hips off the bench towards your torso and lift your hips off the bench by raising your feet straight up in the air. 5. Briefly hold the top contraction. Slowly lower your legs back down to the starting position. 6. Repeat for the prescribed amount of repetitions. Variations: 1. To decrease difficulty, you can perform this exercise on a flat bench. 2. As you become more advanced you can use ankle weight to add resistance.