Weighted Lying Leg Raise Flat Bench
Weighted Lying Leg Raise Flat Bench Exercise Description
The Weighted Lying Leg Raise on a flat bench trains hip flexion while your anterior core resists lumbar extension. Primary movers are the iliopsoas and rectus femoris, with assistance from the tensor fasciae latae and sartorius. The rectus abdominis and obliques provide posterior pelvic tilt and lumbopelvic stability so the legs move without the low back arching. Performing the movement on a bench allows a larger hip-motion arc and convenient handholds for upper-body anchoring. Adding load (e.g., ankle weights or a light dumbbell held between the feet) increases hip torque and the stabilization demand on the trunk. The goal is smooth, controlled raises and lowers with constant trunk rigidity, not swinging. Because the bench supports the torso, it helps many lifters focus on pelvic position and a range of motion they can maintain with control. Choose a range of motion that preserves contact between your low back and the bench.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bench, Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Weighted Lying Leg Raise Flat Bench Exercise
‘- Lie supine on a flat bench with head and upper back supported; grip the bench near your head or sides to anchor.
– Place a light dumbbell vertically between your feet or wear ankle weights; squeeze your feet to secure the load.
– Bring legs together with a slight knee bend; dorsiflex ankles. Set ribs down and posteriorly tilt the pelvis to gently press the low back to the bench; keep neck neutral.
– Inhale to brace lightly; exhale as you initiate the raise.
– Raise both legs by flexing the hips, keeping the pelvis set, until thighs are roughly vertical or just before the tailbone starts to lift.
– Pause briefly under control.
– Lower the legs slowly, stopping before the low back arches or loses contact with the bench; avoid dropping below bench level if position is lost.
– Keep the motion smooth—no swinging or using momentum.
– Finish by lowering legs to the bench, then carefully remove the weight from your feet.
Weighted Lying Leg Raise Flat Bench Tips
‘- Grip the bench near your head or sides to anchor your upper body.
– Place the dumbbell vertically between your feet or use ankle weights, then squeeze your feet to secure the load.
– Keep your legs together with a slight knee bend and ankles dorsiflexed before you start raising.
– Set your ribs down and posteriorly tilt your pelvis to gently press your low back into the bench, and maintain this contact.
– Keep your neck neutral while you set up and move.
– Inhale to brace lightly, then exhale as you initiate the raise.
– Raise your legs by flexing the hips only until your thighs are roughly vertical or just before your tailbone starts to lift.
– Lower your legs slowly and stop before your low back arches or loses contact with the bench; don’t drop below bench level if you lose position.
– Keep every rep smooth and controlled, with no swinging or use of momentum.
– At the end, lower your legs back to the bench before carefully removing the weight from your feet.
Weighted Lying Leg Raise Flat Bench Beginner Introduction
The Weighted Lying Leg Raise on a flat bench is a controlled core and hip exercise that blends leg movement with strong trunk stability. The main effort comes from the hip flexors and front thighs lifting the legs against resistance, while the abs and side abs work hard to stop the lower back from over-arching. Extra load, such as ankle weights or a light dumbbell held between the feet, increases the challenge on both the hips and the midsection, turning a simple leg raise into a more demanding strength and control drill.
Using a flat bench places the head, shoulders, and torso on a solid surface, giving the legs room to travel through a larger arc. Hands can hold the bench to anchor the upper body, so attention stays on how the pelvis and lower back behave as the legs move. The movement emphasizes a deliberate tempo, steady breathing, and a range of motion that lets the lower back stay in contact with the bench, highlighting precision over momentum or swinging.