Core · Dumbbell
Weighted Dumbbell Lying Knee Raise
How to do the weighted dumbbell lying knee raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back holding a dumbbell pinched between your feet or resting on your shins. Raise your knees toward your chest while keeping your lower back pressed down, then lower under control.
- 1Lower abs activating as you raise the knees
- 2Lower back staying pressed into the floor
- 3Controlled tension on the way down
Common mistakes
- Do not swing your legs or use momentum
- Do not let your lower back arch off the ground
- Do not lift your head or strain your neck
Muscles worked
The weighted dumbbell lying knee raise mainly works the lower abs and hip flexors, with the upper abs, forearms, obliques, and glutes assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- GlutesSupport
- QuadsMinor
- AdductorsMinor
Kovo programs the weighted dumbbell lying knee 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.