Exercise guide
Weighted Dumbbell Lying Flat Hip Raise
- Intermediate
- Compound
- Rep-based
- Waist
This intermediate core exercise targets the lower abdominals and obliques by adding external resistance to a hip-thrusting movement, significantly increasing tension on the rectus abdominis. It is highly effective for developing deep core stability and vertical power through controlled pelvic rotation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head near the end and your legs extended.
- Securely pinch a dumbbell between the arches of your feet.
- Reach behind your head to grip the sides of the bench for stability.
- Engage your core to press your lower back firmly into the bench.
How to do it
- Exhale and lift your legs toward the ceiling until they are perpendicular to the floor.
- At the top of the movement, drive your feet straight up by lifting your hips and lower back off the bench using your lower abs.
- Inhale as you slowly lower your hips back to the bench, then lower your legs to the starting position.
- Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Keep your lower back pressed into the bench during the leg lowering phase.
- Avoid using momentum or swinging the weight; keep the movement vertical.
- Keep your legs as straight as possible throughout the entire range of motion.
- Ensure your grip on the bench is firm to prevent your upper body from sliding.
Pro tips
- Imagine trying to leave a footprint on the ceiling at the peak of the hip raise to ensure vertical drive.
- Squeeze your inner thighs together to lock the dumbbell in place and increase lower core activation.
Make it harder
- Pause for 2 seconds at the peak of the hip raise to increase isometric tension.
- Slow down the leg lowering phase to a 5-second count to increase time under tension.
Frequently asked
- What muscles does the weighted dumbbell lying flat hip raise work?
- The weighted dumbbell lying flat hip raise primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the weighted dumbbell lying flat hip raise?
- The weighted dumbbell lying flat hip raise uses dumbbell.
- Is the weighted dumbbell lying flat hip raise good for beginners?
- The weighted dumbbell lying flat hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.