Dumbbell Lying Flat Weighted Hip Raise
Strengthen your core & glutes! The Dumbbell Lying Flat Weighted Hip Raise targets your lower abs and hip flexors for a powerful burn.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie down on a flat bench with your legs extended towards the ceiling, holding a dumbbell between your feet. If you are new to this exercise, start without weight to master the form first.
2. Place your hands by your sides on the bench for stability or underneath your glutes for added lower back support.
3. Engage your core and keep your legs straight with the dumbbell secured between your feet.
4. Slowly lower your legs towards the bench until they are just above the bench without touching it.
5. Raise your legs back up to the starting position, focusing on using your hip flexors and abdominal muscles to lift the weight.
6. Perform the desired number of repetitions and sets while maintaining control throughout the movement.
7. Ensure that the movement is performed in a controlled manner, avoiding any swinging or momentum to maximize muscle engagement.
---