Core · Dumbbell
Weighted Dumbbell Lying Flat Hip Raise
How to do the weighted dumbbell lying flat hip raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back with legs extended straight up and a dumbbell held between your feet. Press your lower back into the floor and curl your hips straight up toward the ceiling, then lower the load under control without letting your legs drop forward.
- 1Lower abs driving the loaded hip lift
- 2A controlled curl against the dumbbell's resistance
- 3Lower back staying pinned to the floor
Common mistakes
- Swinging the legs to fling the weight up
- Letting the dumbbell pull your legs forward off vertical
- Arching the lower back as you lift
Muscles worked
The weighted dumbbell lying flat hip raise mainly works the lower abs and upper abs, with the obliques and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the weighted dumbbell lying flat hip raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.