Weighted Dumbbell Lying Knee Raise

Strengthen your core and hip flexors with the Weighted Dumbbell Lying Knee Raise. This exercise targets the lower abs and builds abdominal strength.

Intermediate

Isolation

Pull

45s per set1 min rest

Hips

Dumbbell

Variations of Weighted Dumbbell Lying Knee Raise

Compound

Dumbbell Step-up with Knee Raise

Elevate your glutes and quads with dumbbell step-ups and a knee raise. Step onto a platform, driving through your heel, then lift your trailing knee for a

Intermediate

HipsGluteus MaximusDumbbell

Description

A strength exercise where you lie on your back with a dumbbell between your feet, then raise your knees towards your chest.

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How to Do Weighted Dumbbell Lying Knee Raise

1
Setup
Lie supine on a flat bench or mat, with your legs extended straight and hands either by your sides or holding onto the bench for stability.
2
Setup
Securely place a dumbbell vertically between your feet, gripping it firmly with your inner ankles and feet to prevent it from slipping.
3
Keeping your lower back pressed against the bench, slowly raise your knees towards your chest by flexing your hips and knees, exhaling as you lift.
4
Continue raising until your hips are slightly off the bench and your knees are close to your chest, squeezing your lower abdominal muscles at the peak.
5
Slowly and with control, lower your legs back to the starting position, extending your hips and knees while inhaling. Do not let your feet touch the ground to maintain continuous tension.

Tips

Maintain core engagement throughout the entire movement by bracing your abdominal muscles to stabilize your spine and prevent your lower back from arching.
Focus on a slow, controlled eccentric (lowering) phase to maximize time under tension and improve strength development in your hip flexors and core.
Ensure the dumbbell is securely gripped between your inner ankles and the arches of your feet to prevent it from slipping and ensure safety during the exercise.
Avoid fully extending your legs at the bottom of the movement; keep a slight bend in your knees to protect your lower back and maintain constant tension on the target muscles.

Common Mistakes

×Arching the lower back excessively: Do not allow your lower back to lift off the bench; instead, engage your core to keep it pressed down, focusing on hip flexion.
×Using momentum to lift the weight: Avoid swinging your legs up; instead, perform the movement with controlled hip flexion and core strength, initiating from the hips.
×Letting the dumbbell slip: Prevent the dumbbell from falling by ensuring a firm and secure grip with your inner ankles and feet throughout the entire set.

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Frequently Asked Questions

Is Weighted Dumbbell Lying Knee Raise good for beginners?

Weighted Dumbbell Lying Knee Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Dumbbell Lying Knee Raise?

You need Dumbbell to perform Weighted Dumbbell Lying Knee Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Dumbbell Lying Knee Raise?

Maintain core engagement throughout the entire movement by bracing your abdominal muscles to stabilize your spine and prevent your lower back from arching. Focus on a slow, controlled eccentric (lowering) phase to maximize time under tension and improve strength development in your hip flexors and core. Ensure the dumbbell is securely gripped between your inner ankles and the arches of your feet to prevent it from slipping and ensure safety during the exercise. Avoid fully extending your legs at the bottom of the movement; keep a slight bend in your knees to protect your lower back and maintain constant tension on the target muscles.

What are common mistakes when doing Weighted Dumbbell Lying Knee Raise?

Arching the lower back excessively: Do not allow your lower back to lift off the bench; instead, engage your core to keep it pressed down, focusing on hip flexion. Using momentum to lift the weight: Avoid swinging your legs up; instead, perform the movement with controlled hip flexion and core strength, initiating from the hips. Letting the dumbbell slip: Prevent the dumbbell from falling by ensuring a firm and secure grip with your inner ankles and feet throughout the entire set.

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