Weighted Dumbbell Lying Flat Hip Raise
Weighted Dumbbell Lying Flat Hip Raise Exercise Description
The Weighted Dumbbell Lying Flat Hip Raise strengthens the anterior core by combining a controlled leg raise with a small pelvis lift. The leg raise component primarily uses the hip flexors (iliopsoas and rectus femoris), while the hip raise emphasizes the rectus abdominis through posterior pelvic tilt. The obliques and transverse abdominis assist by bracing the trunk and resisting lumbar extension. Performed on the floor, the goal is smooth, momentum-free motion with the lower back managed to avoid excessive arching. Adding a light dumbbell between the feet increases demand without changing the movement pattern, making precise control and secure setup essential.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Weighted Dumbbell Lying Flat Hip Raise Exercise
‘- Lie supine on a mat with arms by your sides, palms down. Keep head and neck neutral and shoulder blades resting on the floor.
– Place a light dumbbell vertically between your feet/arches; dorsiflex ankles and squeeze to secure before lifting.
– Brace the abdomen (“ribs down”), maintaining a neutral to slightly posteriorly tilted pelvis to avoid lumbar hyperextension.
– Start with legs straight or softly bent, heels just off the floor.
– Raise both legs together to roughly vertical by flexing at the hips; keep the torso quiet and the lower back from arching.
– At the top, perform a small, controlled hip raise: posteriorly tilt the pelvis to lift the tailbone 2–5 cm off the floor—no swinging.
– Pause briefly while maintaining the brace and steady breathing.
– Lower the hips back down slowly, then lower the legs under control to the point just before your low back begins to arch.
– Keep elbows and hands pressing lightly into the floor for stability; avoid shrugging the shoulders.
– Finish by setting the legs down safely, then use your hands to remove the dumbbell—do not let it drop from your feet.
Weighted Dumbbell Lying Flat Hip Raise Tips
‘- Dorsiflex your ankles and squeeze the dumbbell between your feet before lifting to keep it securely in place.
– Keep your head and neck neutral with shoulder blades resting on the floor throughout the movement.
– Brace your abdomen with “ribs down” and maintain a neutral to slightly posterior pelvic tilt to avoid lumbar hyperextension.
– Raise your legs by flexing at the hips while keeping your torso quiet and preventing your lower back from arching.
– Perform only a small hip raise at the top (lifting the tailbone about 2–5 cm) using a controlled posterior pelvic tilt—no swinging.
– Pause briefly at the top while maintaining your abdominal brace and steady breathing.
– Lower your hips and legs slowly and under control, stopping just before your low back begins to arch.
– Press your elbows and hands lightly into the floor for stability while avoiding shrugging your shoulders.
– At the end, set your legs down first, then use your hands to remove the dumbbell instead of letting it drop from your feet.
Weighted Dumbbell Lying Flat Hip Raise Beginner Introduction
The Weighted Dumbbell Lying Flat Hip Raise is a floor-based core exercise that blends a controlled straight-leg lift with a gentle curl of the hips. The movement places strong emphasis on the front of the core, with the abs working hardest as the tailbone lifts slightly from the ground. The front of the hips drives the leg portion of the motion, while the side abs and deep core muscles create tension through the midsection and limit excessive arching in the lower back.
A light dumbbell held carefully between the arches of the feet adds resistance without changing how the exercise flows. This turns a simple bodyweight pattern into a more demanding option that highlights precise control, a steady trunk, and calm breathing. The overall theme is slow, deliberate movement rather than swinging or using speed, with the body organized from head to hips along the mat as the legs and pelvis move together in a tight, coordinated arc.