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Weighted Incline Leg Raise
A weighted movement performed on an incline board, flexing the hips and knees to strengthen the hip flexors. It utilizes the abdominal muscles as stabilizers to maintain spinal position and posture.
About Exercise
Equipment
Incline Bench, Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs, Obliques, Quads, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Abs
5/10Rectus Abdominis
Obliques
4/10Quads
3/10Rectus Femoris
Adductors
3/10Adductor Longus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Use moderate rest periods for abdominal conditioning.
How to Perform
Sit supine on an incline board or ab bench, securing your body by grasping the top handles or sides. Secure a dumbbell, plate, or medicine ball between your feet or ankles for resistance.
- Lie back and brace your core, actively pressing your lower back into the bench.
- Initiate the movement by flexing your hips, raising your knees toward your chest.
- Continue raising until your hips are fully flexed, or just before your lower back starts to round.
- Slowly lower the legs back down, maintaining tension and core control.
- Stop the descent just before your heels touch the surface, and repeat.
Coaching Tips
Form Cues
- Hips initiate the lift
- Maintain core tension
- Lower back glued down
- Control the descent
- Breathe out hard
Breathing
Exhale as you raise the legs (concentric phase) and maintain a tight abdominal brace throughout. Inhale as you slowly lower the legs.
Tempo
2-1-2
Range of Motion
Raise your knees high toward the chest until the hips are fully flexed. Lower the legs until the hips and knees are extended, stopping before the feet touch down.
Safety
Safety Notes
- Stop immediately if sharp lower back pain occurs.
- Keep movement controlled; avoid excessive swinging.
- Ensure the added weight is securely gripped between the feet or ankles.
Spotting
Not recommended. Adjust the incline or remove the weight if the movement cannot be performed safely with control.
Common Mistakes
- Rounding the low back too early
- Using momentum to swing the legs
- Rushing the negative phase
- Not bracing the abdominals
When to Avoid
- Severe low back pain or disc issues
- Recent abdominal surgery
- Acute hip flexor strain
Flexibility Needed
- Sufficient hip extension mobility
Build Up First
- Basic core bracing ability
- Unweighted incline leg raise competency
Also known as
Weighted Incline Knee Raise, Incline Weighted Leg Lift
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