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!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Weighted Dumbbell Lying Knee Raise (Hips)
- A dumbbell (optional, depending on your fitness level)
Starting Position:
1. 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.
2. If using a dumbbell, hold it between your feet or place it on your hips for added resistance.
3. Bend your knees and bring them towards your chest, keeping your feet elevated off the ground.
Movement Instructions:
1. From the starting position, engage your core and begin to raise your hips towards the ceiling while pulling your knees closer to your chest.
2. Continue to lift until your hips are as high as you can comfortably go, focusing on squeezing your abdominal muscles as you lift.
3. Pause for a moment at the top of the movement to maximize the contraction in your core.
4. Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
5. 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.