Exercise guide
Weighted Dumbbell Lying Knee Raise
- Intermediate
- Isolation
- Rep-based
- Upper legs
- Waist
This unilateral variation targets the lower abdominals and obliques by adding resistance to hip flexion, improving core stability and correcting muscle imbalances.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your hips positioned near the end of the bench.
- Grip the edges of the bench behind your head to stabilize your upper body.
- Secure a light dumbbell between the arches of one foot while keeping the other leg extended or foot flat on the floor.
- Engage your core to press your lower back firmly into the bench.
How to do it
- Exhale as you pull the weighted knee toward your chest, focusing on the contraction in your lower abs and obliques.
- Inhale as you slowly lower the leg back to the starting position, maintaining tension on the core.
- Maintain a steady tempo of 2 seconds for the lift and 2 seconds for the descent.
- Perform all repetitions on one side before switching the dumbbell to the other foot.
Form checklist
- Keep your lower back in constant contact with the bench to protect the spine.
- Avoid using momentum or swinging the leg to lift the weight.
- Ensure the non-working leg remains stationary to isolate the target side.
- Keep your neck neutral and avoid tensing your shoulders.
Pro tips
- At the top of the movement, slightly lift your hip off the bench to maximize the contraction of the lower abdominals.
- Squeeze the dumbbell firmly with your foot to engage the adductors and improve weight stability.
Make it harder
- Perform the movement with a straight leg instead of a tucked knee to increase the lever arm and resistance.
- Add a 2-second isometric hold at the peak of the contraction before lowering the weight.
Frequently asked
- What muscles does the weighted dumbbell lying knee raise work?
- The weighted dumbbell lying knee raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the weighted dumbbell lying knee raise?
- The weighted dumbbell lying knee raise uses dumbbell.
- Is the weighted dumbbell lying knee raise good for beginners?
- The weighted dumbbell lying knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.