what counts is efficiency, not tedious

This is essentially the same movement as the lying leg thrusts, however, by slightly changing the angle a little closer to vertical, it makes the movement a little more challenging. Just use one of the lower angle settings on the decline board, as that will be sufficient enough to make this exercise more challenging. Again, as with the lying leg thrusts, only lower your legs approximately half way down, before reversing the legs up to a 90° angle at the hips, and finishing with the upward hip thrust. Remember to keep your back from arching during this exercise as well. Due to its challenge, 8-10 raise recommended in order to avoid overstressing your muscles and halting the other exercise you need to cover for the other parts of the body. Remeber what counts is effiiciency of the exercise and not how tedious it is....