Weighted Dumbbell Lying Knee Raise Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Adductor Brevis, Tensor Fasciae Latae, Obliques, Abs, Adductor Longus, Sartorius, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Dumbbell Knee Raise
Visualised Target Muscle Groups
Front
Back
How to: Weighted Dumbbell Lying Knee Raise
- Lie on your back on a bench with your legs hanging off the end.
- Hold a dumbbell between your feet and engage your core.
- Slowly lift your legs towards your chest, keeping them straight.
- Lower your legs back down to the starting position without swinging.
Common Mistakes
- Lifting legs too high, which can strain the lower back.
- Using momentum instead of controlled movements.
- Not engaging the core properly.
Modifications
- Perform without weights if you are a beginner.
- Reduce the range of motion to accommodate for stiffness or injuries.
Tips
- Maintain control throughout the movement to prevent injury.
- Avoid swinging the legs; focus on using the hip flexors.
- Keep your back flat against the bench or mat.
Weighted Dumbbell Lying Knee Raise Alternatives
Tags
hips
core
strength
abs
dumbbell
intermediate
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