Dumbbell Lying Flat Weighted Hip Raise
Strengthen your core & glutes! The Dumbbell Lying Flat Weighted Hip Raise targets your lower abs and hip flexors for a powerful burn.
The Dumbbell Lying Flat Weighted Hip Raise is a compound exercise that mainly works the core. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Flat Weighted Hip Raise Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Dumbbell Lying Flat Weighted Hip Raise Variations and Alternatives
How to do the Dumbbell Lying Flat Weighted Hip Raise
Lie down on a flat bench with your legs extended towards the ceiling, holding a dumbbell between your feet. If you are new to this exercise, start without weight to master the form first.
Place your hands by your sides on the bench for stability or underneath your glutes for added lower back support.
Engage your core and keep your legs straight with the dumbbell secured between your feet.
Slowly lower your legs towards the bench until they are just above the bench without touching it.
Raise your legs back up to the starting position, focusing on using your hip flexors and abdominal muscles to lift the weight.
Perform the desired number of repetitions and sets while maintaining control throughout the movement.
Ensure that the movement is performed in a controlled manner, avoiding any swinging or momentum to maximize muscle engagement.
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Dumbbell Lying Flat Weighted Hip Raise FAQs
What muscles does the Dumbbell Lying Flat Weighted Hip Raise work?
The Dumbbell Lying Flat Weighted Hip Raise mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Lying Flat Weighted Hip Raise?
Exercise bench or dumbbells.
Is the Dumbbell Lying Flat Weighted Hip Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lying Flat Weighted Hip Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Lying Flat Weighted Hip Raise variations and alternatives?
Similar exercises include the Decline Hip Leg Raise, Dumbbell Hollow Rock, Dumbbell Hold Crunch with Leg off and Dumbbell Lying Decline Leg Curl.
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