Weighted Lying Leg Raise Flat Bench

Muscles worked

Setup

1. Lie flat on a bench with your head at one end and your legs extending off the other.
2. Secure a dumbbell vertically between your feet, gripping it firmly with the arches of your shoes.
3. Reach back and grip the edges of the bench behind your head to stabilize your upper body.
4. Extend your legs straight out, hovering them just below the level of the bench while keeping your lower back pressed down.

How to do it

1. Exhale and contract your abs to lift your legs in a controlled arc until they are perpendicular to the floor.
2. Maintain a slight, fixed bend in the knees to protect the joints while keeping the lever long.
3. Inhale and slowly lower the weight back to the starting position using a 3-second eccentric tempo.
4. Stop the descent just before your lower back begins to arch or lift off the bench.

Form checklist

• Keep your lower back glued to the bench at all times.
• Avoid using momentum or swinging the legs to lift the weight.
• Keep your neck and shoulders relaxed; do not pull excessively with your arms.
• Ensure the dumbbell is gripped securely to prevent it from slipping.

Pro tips

• At the top of the movement, slightly tilt your pelvis toward your ribs to maximize the contraction of the lower abdominals.
• Focus on pushing your heels away from your torso during the lowering phase to create maximum tension in the core.

Make it harder

• Add a 'hip thrust' at the top of the movement, pushing your feet toward the ceiling to lift your sacrum off the bench.
• Pause for 2 seconds at the bottom of the rep, hovering the weight just above the floor to eliminate all momentum.

Frequently asked

What muscles does the weighted lying leg raise flat bench work?

The weighted lying leg raise flat bench 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 flat bench?

The weighted lying leg raise flat bench uses dumbbell.

Is the weighted lying leg raise flat bench good for beginners?

The weighted lying leg raise flat bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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