Weighted Dumbbell Lying Knee Raise
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Hips
- Type
- Strength
The weighted dumbbell lying knee raise is a loaded hip flexion exercise that targets the hip flexors — primarily the iliopsoas — through a controlled supine range of motion. Adding a dumbbell held between the feet increases resistance beyond bodyweight, making it an effective progression for building hip flexor strength and improving anterior hip stability.
How to do the Weighted Dumbbell Lying Knee Raise
- 1Lie flat on your back on a bench or the floor with your legs extended and your arms at your sides, palms pressing down for stability.
- 2Place a light dumbbell between your feet, gripping it securely with the inner arches of both feet so it does not shift during the movement.
- 3Brace your core and press your lower back into the surface to prevent excessive lumbar extension.
- 4With knees slightly soft, use your hip flexors to raise your legs until your thighs are roughly perpendicular to the floor (90° at the hip), simultaneously bending your knees to bring them toward your chest.
- 5Pause briefly at the top with your knees drawn in and your hip flexors fully contracted.
- 6Lower your legs under control, allowing your thighs to descend back toward the starting position without letting the dumbbell touch the floor between reps.
- 7Stop the descent just short of the surface to keep tension on the hip flexors, then begin the next rep.
- 8Complete your target reps, then carefully release the dumbbell before lowering your legs fully to the floor.
Form tips
- Keep your lower back pressed firmly into the bench or floor throughout the set — any excessive arch means the weight is too heavy or your core has disengaged.
- Move at a controlled tempo, taking roughly 2 seconds to raise and 2–3 seconds to lower, so momentum does not substitute for hip flexor effort.
- Squeeze the dumbbell firmly between your feet throughout the set to prevent it from slipping, especially at the top of the movement.
- Use your hands or grips only for lateral stability — do not push down aggressively to heave your legs up, as that shifts the load away from the hip flexors.
- Start with a lighter dumbbell than you expect to need; the gripping demand and instability make this exercise harder than it looks.
Common mistakes
- Allowing the lower back to arch off the surface at the bottom of each rep, which transfers stress to the lumbar spine and reduces hip flexor engagement.
- Using momentum by swinging the legs up rather than lifting with a controlled hip flexion, which shortens the effective range and reduces time under tension.
- Choosing too heavy a dumbbell too soon, causing the feet to lose grip on the weight mid-set and increasing the risk of dropping it.
- Fully resting the feet on the floor at the bottom of each rep, which eliminates the constant tension that makes the exercise effective.
- Letting the knees straighten completely under load during the descent, which places unwanted stress on the knee joint and destabilizes the dumbbell.
Frequently asked questions
What muscles does the weighted dumbbell lying knee raise work?
It primarily targets the hip flexors, particularly the iliopsoas (iliacus and psoas major), which are responsible for drawing the thigh toward the torso. The rectus femoris and tensor fasciae latae also assist with hip flexion, and the core must work isometrically to stabilize the lumbar spine throughout the movement.
How do I hold the dumbbell during the lying knee raise?
Place the dumbbell vertically between your feet, with each foot gripping the side of the dumbbell plate using the inner arch. Keep your ankles flexed and feet pressed together to clamp the weight securely. Do not loop it around your toes or balance it on top of your feet.
Is the weighted dumbbell lying knee raise suitable for beginners?
It is better suited to intermediate trainees who have already developed body control and core stability from the standard bodyweight lying knee raise. Beginners should first master the unweighted version for 3 sets of 12–15 controlled reps before adding a dumbbell.
How many sets and reps should I do?
For strength, 3–4 sets of 8–12 reps with a weight that makes the last 2–3 reps challenging works well. For endurance or as an accessory finisher, 3 sets of 15–20 reps with a lighter dumbbell is effective. Rest 60–90 seconds between sets.
What is a good alternative if I cannot grip the dumbbell between my feet?
Ankle weights are the most direct substitute — they strap on securely and eliminate the gripping challenge. A cable machine attachment at the ankle also lets you perform lying hip flexion with adjustable resistance and a more stable load.
