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hip flexion
Weighted Lying Leg Raise
Search GoogleWeighted Lying Leg Raise is a intermediate hip flexion exercise using ankle weights and dumbbell and bench. It primarily trains abs and hip flexors. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abs, hip flexors
- Secondary
- obliques
- Equipment
- ankle weights, dumbbell, bench
- Mechanic
- isolation
Setup
- — Prepare the bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning weighted lying leg raise.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the lower back comfortably supported and raise the legs without swinging or letting the pelvis tip forward.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hip flexion.
- — Keep the lower back comfortably supported and raise the legs without swinging or letting the pelvis tip forward.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo weighted lying leg raise
Regressions
- — Supported or reduced-range weighted lying leg raise