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Dumbbell Lying Leg Raise
A weighted core exercise targeting the lower abs and hip flexors to build strength and stability; commonly scaled by adjusting the weight held between the feet.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Adductors, Quads, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Adductors
5/10Adductor Longus
Quads
4/10Rectus Femoris
Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Allow core to recover fully between sets.
How to Perform
Lie flat on a mat with hands placed under your glutes or by your sides. Secure a dumbbell vertically between your feet, squeezing ankles together to hold it firmly.
- Squeeze the dumbbell firmly between your feet and brace your core.
- Lift legs toward the ceiling until hips are slightly flexed, keeping legs straight.
- Lower the legs slowly under control, resisting the urge to arch your lower back.
- Stop just before heels touch the floor to maintain tension.
- Repeat for the desired number of reps.
Coaching Tips
Form Cues
- Crush the dumbbell
- Ribs down
- Lower back flat
- Control the drop
Breathing
Exhale forcefully as you lift the legs; inhale deeply as you lower the weight.
Tempo
3-1-1
Range of Motion
From just off the floor to perpendicular with the torso; avoid letting heels touch the ground.
Safety
Safety Notes
- Ensure grip on dumbbell is secure before lifting
- Stop if acute lower back pain occurs
- Wear shoes for better grip on the weight
Spotting
Self-spotted; ensure the area around your feet is clear.
Common Mistakes
- Dropping the weight
- Arching lower back
- Bending knees excessively
- Using momentum
When to Avoid
- Acute lower back injury
- Herniated disc
- Ankle injury
Flexibility Needed
- Hamstring flexibility
- Hip flexion range
Build Up First
- Mastery of bodyweight leg raise
- Ability to brace core
Also known as
Weighted Leg Raise, DB Leg Raise, Weighted Lying Leg Lift
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