Exercise guide
Weighted Lying Leg Raise
- Intermediate
- Compound
- Rep-based
- Waist
The weighted lying leg raise is an advanced core isolation exercise that targets the lower rectus abdominis and obliques by adding external resistance to the hip flexion movement. It significantly increases tension on the deep core and improves pelvic stability compared to the bodyweight version.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Secure a light dumbbell vertically between your arches or wear ankle weights.
- Place your hands flat by your sides or slightly under your glutes to help stabilize your pelvis.
- Press your lower back firmly into the floor to eliminate any arching.
How to do it
- Exhale and lift your legs toward the ceiling in a controlled arc until they are nearly perpendicular to the floor.
- Keep your legs straight and maintain a firm grip on the weight with your feet throughout the movement.
- Inhale and slowly lower your legs back toward the floor using a 3-second eccentric tempo.
- Stop the descent 2-3 inches above the floor to maintain constant tension on the abdominals.
Form checklist
- Keep your lower back in contact with the mat at all times.
- Ensure your legs remain straight; avoid bending the knees to make the lift easier.
- Avoid using momentum or swinging the legs to initiate the lift.
- Keep your head and shoulders relaxed on the mat to prevent neck strain.
Pro tips
- Focus on 'curling' your pelvis toward your belly button at the top of the movement for maximum lower ab recruitment.
- Squeeze your glutes and inner thighs together to stabilize the weight and engage the pelvic floor.
Make it harder
- Add a small 'hip pop' at the top of the movement, lifting your sacrum off the floor vertically.
- Perform the exercise on a decline bench to increase the range of motion and gravity's resistance.
Frequently asked
- What muscles does the weighted lying leg raise work?
- The weighted lying leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the weighted lying leg raise?
- The weighted lying leg raise uses dumbbell.
- Is the weighted lying leg raise good for beginners?
- The weighted lying leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.