Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Decline Sit-Up

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also obliques

You need

Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Feet hooked on a decline bench
  2. 2Curl up one vertebra at a time
  3. 3Hold a plate to progress

Most common mistake

Yanking on your neck.

Watch a demo

Good for

  • Top 10 for abs

Compare with

vs Hanging Leg Raisevs Hanging Knee Raisevs Ab Wheel Rollout
B
For abs
#5 of 23
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

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