Weighted Lying Leg Raise

Weighted Lying Leg Raise Exercise Description

The weighted lying leg raise trains the anterior core and hip flexors through controlled hip flexion while the spine stays stable. Adding load (a small dumbbell secured between the feet or ankle weights) increases demand on the rectus abdominis to maintain posterior pelvic tilt and resist lumbar extension. Primary movers are the iliopsoas and rectus femoris, with the rectus abdominis and obliques bracing to keep the rib cage down and the lower back from arching. Proper execution emphasizes smooth lifting and especially a slow, controlled lowering phase to prevent momentum from taking over. This variation is useful for practicing lumbopelvic control—keeping the pelvis tucked and the torso quiet—as the legs move.

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, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front
Body Symmetry: Bilateral
Equipment: 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 Exercise

‘- Lie supine on a bench or floor; arms by your sides, palms down for balance, head and rib cage relaxed.
– Secure the load (ankle weights or a light dumbbell between the feet). Dorsiflex the ankles and squeeze gently to keep it in place.
– Brace your midsection and set a slight posterior pelvic tilt (flatten your low back lightly against the surface; ribs down).
– With knees straight or softly unlocked, exhale and raise both legs together until you approach 90° hip flexion, stopping before your pelvis posteriorly tilts further or your low back wants to arch.
– Inhale and lower the legs under control, keeping the pelvis tucked and lumbar spine in contact; stop the descent just before the low back begins to lift.
– Keep movement at the hips only—no swinging, no bouncing, and no head or shoulder lift.
– Maintain neutral neck, level pelvis, and legs together throughout. If control is lost, reduce the load or range slightly and reset the brace.

Weighted Lying Leg Raise Tips

‘- Lie supine with arms by your sides, palms down, to help with balance.
– Dorsiflex your ankles and gently squeeze to keep the weight secured between your feet.
– Lightly flatten your low back against the bench or floor and keep your ribs down to set a slight posterior pelvic tilt.
– Brace your midsection before moving so your spine stays stable while the hips flex.
– Exhale as you raise both legs together, stopping before your pelvis tilts further or your low back wants to arch.
– Inhale as you lower the legs slowly and under control, keeping your pelvis tucked and lumbar spine in contact with the surface.
– Emphasize a smooth lift and especially a slow, controlled lowering phase to avoid using momentum.
– Keep the movement only at the hips—no swinging, bouncing, or lifting your head or shoulders.
– Maintain a neutral neck, level pelvis, and legs together throughout; if you lose control, slightly reduce the load or range and reset your brace.

Weighted Lying Leg Raise Beginner Introduction

The weighted lying leg raise is a floor- or bench-based core movement that uses added resistance at the feet, such as ankle weights or a light dumbbell held between them. The exerciser lies face up and moves both legs together at the hips while the upper body stays relaxed against the surface. Because the legs act as a long lever and carry extra load, the front of the core and hip flexors work hard to guide the motion while the thighs remain relatively straight.

This variation highlights control more than speed. The stomach muscles and side abs brace so the pelvis stays slightly tucked and the lower back remains close to the bench or floor instead of arching. The thighs and hip flexors drive the legs upward, but the real challenge often comes during the slow, deliberate descent, where momentum is minimized and the legs are lowered in a smooth arc. As a result, this exercise is often chosen to challenge coordination between the hips and midsection while the legs move independently of the torso.