Exercise guide
Weighted Lying Leg Raise Flat Bench
- Intermediate
- Isolation
- Rep-based
- Waist
This variation targets the lower rectus abdominis and hip flexors by adding external resistance, utilizing the bench to provide a stable anchor for increased core tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head at one end and your legs extending off the other.
- Secure a dumbbell vertically between your feet, gripping it firmly with the arches of your shoes.
- Reach back and grip the edges of the bench behind your head to stabilize your upper body.
- Extend your legs straight out, hovering them just below the level of the bench while keeping your lower back pressed down.
How to do it
- Exhale and contract your abs to lift your legs in a controlled arc until they are perpendicular to the floor.
- Maintain a slight, fixed bend in the knees to protect the joints while keeping the lever long.
- Inhale and slowly lower the weight back to the starting position using a 3-second eccentric tempo.
- Stop the descent just before your lower back begins to arch or lift off the bench.
Form checklist
- Keep your lower back glued to the bench at all times.
- Avoid using momentum or swinging the legs to lift the weight.
- Keep your neck and shoulders relaxed; do not pull excessively with your arms.
- Ensure the dumbbell is gripped securely to prevent it from slipping.
Pro tips
- At the top of the movement, slightly tilt your pelvis toward your ribs to maximize the contraction of the lower abdominals.
- Focus on pushing your heels away from your torso during the lowering phase to create maximum tension in the core.
Make it harder
- Add a 'hip thrust' at the top of the movement, pushing your feet toward the ceiling to lift your sacrum off the bench.
- Pause for 2 seconds at the bottom of the rep, hovering the weight just above the floor to eliminate all momentum.
Frequently asked
- What muscles does the weighted lying leg raise flat bench work?
- The weighted lying leg raise flat bench primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the weighted lying leg raise flat bench?
- The weighted lying leg raise flat bench uses dumbbell.
- Is the weighted lying leg raise flat bench good for beginners?
- The weighted lying leg raise flat bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.