Weighted Dumbbell Lying Flat Hip Raise
Weighted Dumbbell Lying Flat Hip Raise Exercise Description
The Weighted Dumbbell Lying Flat Hip Raise is a supine core exercise that challenges the rectus abdominis through controlled posterior pelvic tilt and a small, precise hip lift. You lie on your back and secure a dumbbell between your feet, raise the legs, then curl the pelvis to lift the tailbone briefly off the floor—driven by your abs, not momentum. The external obliques and deep abdominal wall assist with trunk control, while the hip flexors help during the leg-lifting phase. Emphasis is on smooth, segmental motion and ribcage control to avoid lumbar extension as the legs move. Because the load is held by the feet, the drill also requires firm ankle dorsiflexion and a steady squeeze to keep the dumbbell secure. Move deliberately within a range you can stabilize so the abdominals, rather than swinging legs or arching the low back, guide the movement.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Iliacus, Internal Obliques, Psoas Major
- Stabilizing Muscles: Multifidus, Tibialis Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Weighted Dumbbell Lying Flat Hip Raise Exercise
‘- Lie supine on a mat; arms long at sides, palms down for support.
– Place a small dumbbell vertically between your feet; dorsiflex and squeeze to secure.
– Bring legs together; keep knees softly bent or straight as tolerated.
– Set ribs down; lightly posteriorly tilt the pelvis to engage the abs.
– Without swinging, raise legs to about 90° of hip flexion.
– Curl the pelvis to lift the tailbone a few centimeters from the floor.
– Keep head and shoulders relaxed; avoid flaring ribs or arching low back.
– Pause briefly; lower the pelvis slowly, then lower the legs with control.
– Stop the descent just before the low back starts to lift from the floor.
– Exhale through the pelvic curl; inhale during the controlled lowering.
– If the dumbbell feels unsecured or form degrades, stop and reset.
Weighted Dumbbell Lying Flat Hip Raise Tips
‘- Lie fully supine on the mat with arms long at your sides and palms pressing into the floor for support.
– Place the dumbbell vertically between your feet, dorsiflex the ankles, and squeeze firmly to secure it.
– Keep your legs together and choose softly bent or straight knees based on what you can tolerate.
– Set the ribs down and lightly posteriorly tilt the pelvis before raising the legs to engage the abs.
– Raise your legs to about 90° of hip flexion without swinging to keep the movement controlled.
– Curl the pelvis to lift the tailbone only a few centimeters off the floor, driven by your abs.
– Keep your head and shoulders relaxed, avoiding flared ribs or an arched low back.
– Pause briefly at the top, then lower the pelvis and legs slowly with deliberate control.
– Stop lowering just before your low back starts to lift away from the floor.
– Exhale through the pelvic curl and inhale during the controlled lowering phase.
– If the dumbbell feels unsecured or your form degrades, stop and reset before continuing.
Weighted Dumbbell Lying Flat Hip Raise Beginner Introduction
In the Weighted Dumbbell Lying Flat Hip Raise, the body rests face up while a dumbbell is held between the feet, turning a simple hip lift into a focused core challenge. The legs travel upward and the tailbone gently rolls off the floor, driven primarily by the abs rather than swinging or jerking. Because the weight hangs from the feet, the ankles and lower legs play a supporting role, gripping the dumbbell so it stays in place throughout the motion.
This exercise centers on precise control rather than height or speed. The abs and side abs guide the slight tuck of the pelvis, while deep core muscles help the torso stay steady so the lower back does not arch as the legs rise and fall. Hip flexors contribute as the legs move upward, but the highlight remains the smooth curl of the lower spine. The movement is typically performed in a small, deliberate range that the core can manage, emphasizing calm breathing, steady rhythm, and a feeling of lifting from the midsection rather than from momentum.