Weighted Dumbbell Lying Knee Raise

Muscles worked

Setup

1. Lie flat on a bench with your hips positioned near the end of the bench.
2. Grip the edges of the bench behind your head to stabilize your upper body.
3. Secure a light dumbbell between the arches of one foot while keeping the other leg extended or foot flat on the floor.
4. Engage your core to press your lower back firmly into the bench.

How to do it

1. Exhale as you pull the weighted knee toward your chest, focusing on the contraction in your lower abs and obliques.
2. Inhale as you slowly lower the leg back to the starting position, maintaining tension on the core.
3. Maintain a steady tempo of 2 seconds for the lift and 2 seconds for the descent.
4. 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.

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