Dumbbell over Leg Lift
The Dumbbell over Leg Lift mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell over Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis); Hip Tensor (tensor fasciae latae)
How to do the Dumbbell over Leg Lift
Setup
Sit on the floor with your legs fully extended in front of you.
Place your palms or forearms on the ground behind your hips, leaning back slightly to support your torso while maintaining a flat back and engaged core.
Movement
Lift both legs slightly off the ground, keeping your knees straight.
Begin a rapid, alternating "fluttering" motion with your legs, moving them up and down in a small range of motion.
Keep your core muscles tightly braced throughout the movement to stabilize your torso.
Maintain a steady, consistent rhythm, breathing steadily while keeping your lower back pressed into a neutral, supported position.
Dumbbell over Leg Lift FAQs
What muscles does the Dumbbell over Leg Lift work?
The Dumbbell over Leg Lift mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell over Leg Lift?
None. The Dumbbell over Leg Lift is a bodyweight exercise, so you can do it anywhere.
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