Exercise · Form & cues
Decline Sit-Up (Weighted) — form guide
Rectus Abdominis · Hip Flexors. Equipment: Decline Bench + Plate (optional). Difficulty: Intermediate.
TEMPO
2-1-2-0
Decline angle increases ROM and forces a real spinal flexion at the top. Hold a plate to the chest to load.
Cues
- Feet anchored under pad
- Lower under control to a slight chest stretch
- Sit up and round to a full crunch at the top
Common mistakes
- Yanking with the neck
- Using momentum instead of abs
Injury notes
Skip if you have lower-back issues — heavy hip-flexor demand.
Progression
BW → 5kg plate → 10kg+. Add weight when 15 reps land.