Modified candlestick

Flat bench, hold the edge

Also called candlestick ab exercise

Lie on a bench with legs raised, lower the legs slowly under control, then bring the knees back toward the chest.

Movement

Main movers get full credit for a set, helpers half.

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better5.0
Top tier for the target muscle. 1 source.
- 5/5 Presented as close to the perfect ab exercise: slow eccentric under heavy tension, large range of motion, scalable difficulty. Renaissance Periodization, Get Six-pack Abs At Home With The Best Single Ab Exercise! @ 0:00videoExpert opinion2023checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 1 source.
- 5/5 Lowering phase loads the abs while they are being lengthened, which is the hardest part of the movement. Renaissance Periodization, Get Six-pack Abs At Home With The Best Single Ab Exercise! @ 0:30videoExpert opinion2023checked by AI
Skill demand lower is better4.0
High; balance or technique often limits the set. 1 source.
- 4/5 Very hard; has easy, medium and nearly impossible full-candlestick versions, so most people need to start with tucked knees. Renaissance Periodization, Get Six-pack Abs At Home With The Best Single Ab Exercise! @ 1:01videoExpert opinion2023checked by AI