Weighted Dumbbell Lying Knee Raise
Weighted Dumbbell Lying Knee Raise Exercise Description
The Weighted Dumbbell Lying Knee Raise is a supine hip‑flexion exercise that challenges lumbopelvic control while targeting the hip flexors (iliopsoas, rectus femoris, sartorius). The abdominal wall—primarily the rectus abdominis with assistance from the obliques—braces to keep the rib cage down and limit lumbar extension as the legs move. Holding a dumbbell between the feet increases the lever arm and torque demand on the hips, requiring steadier core stabilization and slower, more deliberate movement. The goal is to draw the knees toward the torso without arching the lower back or using momentum. Controlled lowering reinforces pelvic control and consistent spinal alignment throughout the range of motion. Attempt this variation after you can perform bodyweight lying knee raises with stable trunk positioning.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius
- 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: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Weighted Dumbbell Lying Knee Raise Exercise
‘- Place a light dumbbell vertically between your feet; dorsiflex your ankles and squeeze the feet together to secure it.
– Lie supine on a flat bench, hands holding the sides; lightly retract and depress your shoulder blades.
– Set your ribs down, brace the abdominal wall, and posteriorly tilt the pelvis just enough to keep the low back from arching.
– Start with hips and knees flexed about 90 degrees, feet together holding the dumbbell.
– Exhale as you pull the knees toward the chest via hip flexion; keep the pelvis lightly posteriorly tilted and the head/upper back resting on the bench.
– Pause briefly near the top without swinging.
– Inhale as you lower slowly, extending the hips until the thighs approach parallel to the bench; keep the low back from arching and the dumbbell steady.
– Stop the descent before your pelvis tilts anteriorly or you lose core tension; hover, then repeat under control.
– To finish, bring knees toward the chest, grasp the dumbbell with your hands, and set it down before sitting up.
– Avoid jerking, excessive lumbar flexion/extension, or letting the dumbbell shift—if the hold feels insecure, stop and reset.
Weighted Dumbbell Lying Knee Raise Tips
‘- Dorsiflex your ankles and squeeze your feet together to secure the vertical dumbbell between them.
– Lightly retract and depress your shoulder blades while holding the bench sides to stay stable.
– Set your ribs down, brace the abdominal wall, and posteriorly tilt the pelvis just enough to prevent your low back from arching.
– Start with hips and knees flexed about 90 degrees, keeping your feet together around the dumbbell.
– Exhale as you pull your knees toward your chest via hip flexion, keeping a light posterior pelvic tilt and your head/upper back resting on the bench.
– Pause briefly near the top without swinging to avoid using momentum.
– Inhale as you lower slowly, extending the hips until your thighs approach parallel to the bench, keeping your low back from arching and the dumbbell steady.
– Stop lowering before your pelvis tilts anteriorly or you lose core tension, hover, then repeat under control.
– At the end of the set, bring your knees toward your chest, grasp the dumbbell with your hands, and set it down before sitting up.
– Avoid jerking, excessive lumbar flexion or extension, or letting the dumbbell shift; if the hold feels insecure, stop and reset.
Weighted Dumbbell Lying Knee Raise Beginner Introduction
The Weighted Dumbbell Lying Knee Raise is a floor‑ or bench‑based core move that combines hip lifting with added load held between the feet. As the knees travel in toward the torso, the hip flexors and front thighs handle the main lifting effort, while the abs and side abs create a firm brace to steady the midsection. This emphasis on a quiet, stable trunk encourages strong cooperation between the hips, pelvis, and lower back.
Because the dumbbell rests between the feet, the legs act like a longer lever, increasing the challenge on the hips and midsection compared with a bodyweight version. The motion involves drawing the knees closer to the chest without letting the lower back peel away from the bench, then lowering the legs in a smooth, unhurried arc until the thighs approach the bench again. The drill highlights slow tempo, tension through the core, and consistent spine positioning from start to finish, suiting lifters who already have solid control with standard lying knee raises.