Weighted Dumbbell Lying Knee Raise
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Hips
- Type
- Strength
The weighted dumbbell lying knee raise is a hip-flexion exercise performed lying flat on a bench or the floor while holding a dumbbell secured between the feet or ankles. It trains the hip flexors (primarily the iliopsoas) and engages the lower abdominals as stabilizers throughout the movement. The added load makes it a useful progression from bodyweight lying knee raises for athletes looking to build hip flexor strength and core control.
How to do the Weighted Dumbbell Lying Knee Raise
- 1Lie flat on a bench or the floor with your legs extended and your arms at your sides, gripping the edges of the bench or pressing your palms lightly against the floor for stability.
- 2Clamp a light dumbbell securely between your feet or ankles, holding it in place by squeezing your feet together.
- 3Brace your core and press your lower back into the bench or floor to establish a stable starting position.
- 4Keeping your feet together and the dumbbell controlled, bend your knees and draw them toward your chest in a smooth arc.
- 5Raise your knees until your thighs are at or just past a 90-degree angle with your torso, or until your hips are fully flexed.
- 6Pause briefly at the top, maintaining core tension and keeping the dumbbell from shifting.
- 7Lower your legs in a controlled manner back to the starting position, resisting the weight on the way down rather than letting it drop.
- 8Complete all reps without allowing your lower back to arch excessively or your feet to unclasp the dumbbell.
Form tips
- Choose a dumbbell weight that lets you complete all reps with full control — the weight shifts easily if your feet separate, so start lighter than you think you need.
- Keep your lower back pressed into the surface throughout the set; any excessive arching means the load is too heavy or the rep range too high.
- Exhale as you raise your knees toward your chest and inhale as you lower them to help maintain intra-abdominal pressure.
- Perform the lowering phase slowly (2–3 seconds) to maximize tension on the hip flexors and prevent the dumbbell from slipping.
- If the dumbbell feel unstable between your feet, perform the movement on the floor rather than a bench so a dropped dumbbell lands safely.
Common mistakes
- Using momentum to swing the legs up rather than lifting with the hip flexors, which reduces muscular tension and can strain the lower back.
- Allowing the lower back to arch off the surface, which shifts stress away from the hip flexors and onto the lumbar spine.
- Letting the dumbbell drop uncontrolled during the descent, which eliminates the eccentric training stimulus and creates a safety hazard.
- Choosing a weight that is too heavy too soon, causing the feet to splay apart mid-set and the dumbbell to slip.
- Holding the breath throughout the set, which increases blood pressure unnecessarily — breathe out on the lift and in on the lower.
Frequently asked questions
What muscles does the weighted dumbbell lying knee raise work?
The primary movers are the hip flexors, particularly the iliopsoas (iliacus and psoas major). The rectus abdominis and other core muscles act as stabilizers to keep the lower back neutral under the added load.
How is this different from a lying leg raise?
A lying knee raise involves bending the knees and pulling them toward the chest, keeping a shorter lever arm. A lying leg raise keeps the legs straight, creating a much longer lever arm and greater demand on the hip flexors and abs. The knee raise version is more accessible and allows heavier loading with less lower-back stress.
Where should I hold the dumbbell?
Place the dumbbell horizontally between the arches of your feet and squeeze your feet together to clamp it in place. Some people find it easier to hook the top plate of a vertical dumbbell with their feet — try both to see which feels most secure for you.
Can I do this exercise on the floor instead of a bench?
Yes. The floor is often safer for beginners because a dropped dumbbell lands close to the ground. A bench allows a greater range of hip flexion at the bottom, since your hips can extend below bench level, but the floor version is a practical and safe starting point.
How much weight should I start with?
Start with a very light dumbbell — 5 to 10 lb (2–5 kg) — to practice the clamping grip and the movement pattern before adding load. Progress only when you can complete all reps with a controlled descent and a neutral lower back.
