Dumbbell Lying Weighted Knee Raise
Strengthen your core! Weighted knee raises target your abs and obliques for a stronger, more defined midsection. Add intensity with a dumbbell!
The Dumbbell Lying Weighted Knee Raise is a compound exercise that mainly works the core, with help from the glutes & hips and hip adductors (inner thighs). You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Weighted Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus); Hip Adductors
Dumbbell Lying Weighted Knee Raise Variations and Alternatives
How to do the Dumbbell Lying Weighted Knee Raise
Weighted Dumbbell Lying Knee Raise (Hips)
A dumbbell (optional, depending on your fitness level)
Starting Position:
Lie down on your back on a flat bench. Keep your body aligned with the edge of the bench so that your head and shoulders are supported while your legs hang off the end.
If using a dumbbell, hold it between your feet or place it on your hips for added resistance.
Bend your knees and bring them towards your chest, keeping your feet elevated off the ground.
Movement Instructions:
From the starting position, engage your core and begin to raise your hips towards the ceiling while pulling your knees closer to your chest.
Continue to lift until your hips are as high as you can comfortably go, focusing on squeezing your abdominal muscles as you lift.
Pause for a moment at the top of the movement to maximize the contraction in your core.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.
Tips:
Ensure that your movements are controlled to prevent injury.
Keep your back flat against the bench and your chin tucked to maintain a neutral spine.
Breath out during the lift and inhale while lowering your hips back down.
If you are a beginner, practice this movement without weights until you feel comfortable.
Dumbbell Lying Weighted Knee Raise FAQs
What muscles does the Dumbbell Lying Weighted Knee Raise work?
The Dumbbell Lying Weighted Knee Raise mainly works the core, with help from the glutes & hips and hip adductors (inner thighs). The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Lying Weighted Knee Raise?
Exercise bench or dumbbells.
Is the Dumbbell Lying Weighted Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Dumbbell Lying Weighted Knee Raise variations and alternatives?
Similar exercises include the Decline Knee Raise, Dumbbell Hollow Rock, Dumbbell Hold Crunch with Leg off and Dumbbell Single-Arm Starfish Crunch.
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