Exercise guide
Weighted Dumbbell Lying Flat Hip Raise
- Intermediate
- Compound
- Rep-based
- Waist
This intermediate core exercise targets the lower abdominals and obliques by adding external resistance to a hip-thrusting movement, significantly increasing tension on the rectus abdominis. It is highly effective for developing deep core stability and vertical power through controlled pelvic rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head near the end and your legs extended.
- Securely pinch a dumbbell between the arches of your feet.
- Reach behind your head to grip the sides of the bench for stability.
- Engage your core to press your lower back firmly into the bench.
How to do it
- Exhale and lift your legs toward the ceiling until they are perpendicular to the floor.
- At the top of the movement, drive your feet straight up by lifting your hips and lower back off the bench using your lower abs.
- Inhale as you slowly lower your hips back to the bench, then lower your legs to the starting position.
- Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Keep your lower back pressed into the bench during the leg lowering phase.
- Avoid using momentum or swinging the weight; keep the movement vertical.
- Keep your legs as straight as possible throughout the entire range of motion.
- Ensure your grip on the bench is firm to prevent your upper body from sliding.
Pro tips
- Imagine trying to leave a footprint on the ceiling at the peak of the hip raise to ensure vertical drive.
- Squeeze your inner thighs together to lock the dumbbell in place and increase lower core activation.
Make it harder
- Pause for 2 seconds at the peak of the hip raise to increase isometric tension.
- Slow down the leg lowering phase to a 5-second count to increase time under tension.
Frequently asked
- What muscles does the weighted dumbbell lying flat hip raise work?
- The weighted dumbbell lying flat hip raise primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the weighted dumbbell lying flat hip raise?
- The weighted dumbbell lying flat hip raise uses dumbbell.
- Is the weighted dumbbell lying flat hip raise good for beginners?
- The weighted dumbbell lying flat hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.