Video Coming Soon
We're working on adding video demonstrations for this exercise.
Weighted Leg Raise
A core exercise adding weight to leg lifts, targeting lower abs and hip flexors to build strength and stability; commonly done lying or hanging.
About Exercise
Equipment
Dumbbells, Medicine Ball, Captain's Chair
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Quads
4/10Rectus Femoris
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on your back on a mat with legs extended and arms by your sides. Secure a light dumbbell between your feet by squeezing your ankles together.
- Engage your core and press your lower back into the floor.
- Exhale and lift your straight legs toward the ceiling until perpendicular to your torso.
- Pause briefly at the top to maintain tension.
- Inhale and lower your legs slowly in a controlled arc.
- Stop just before heels touch the floor to keep abs engaged.
- Repeat for reps while avoiding any back arch.
Coaching Tips
Form Cues
- Core tight
- Legs straight
- Back flat
- Controlled descent
- No swing
- Shoulders relaxed
Breathing
Exhale as you lift your legs and inhale as you lower them; brace your core throughout to protect your spine.
Tempo
3-1-2
Range of Motion
Raise legs to 90 degrees from torso; lower until heels hover 2-3 inches above the floor without arching back.
Safety
Safety Notes
- Stop if lower back pain occurs
- Secure weight firmly to avoid drops
- Avoid if acute hip or back injury
- Use lighter weight if grip fatigues in hanging variation
Spotting
Not typically needed for lying variation; for hanging, have a spotter assist with leg descent if using heavy weight to prevent swing.
Common Mistakes
- Swinging legs with momentum
- Arching lower back
- Bending knees excessively
- Dropping legs too quickly
- Overloading weight early
When to Avoid
- Acute lower back strain
- Hip flexor injury
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder stability for hanging versions
Build Up First
- Master bodyweight leg raises
- Core bracing proficiency
Also known as
Weighted Hanging Leg Raise, Loaded Leg Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Weighted Hanging Knee Raise
Pull-up Bar, Dumbbells
Abs
Weighted Hollow Hold
Dumbbells, Plates
Abs
Decline Overhead Weighted Sit-Up
Decline Bench, Dumbbells
Abs
Captain's Chair Leg Raise
Captain's Chair
Abs
Dumbbell Pullover with Leg Raise
Dumbbells, Flat Bench
Lats, Abs
TRX Leg Raise
Others
Abs
Captain's Chair Knee Raise
Captain's Chair
Abs
Dumbbell Weighted Pull-Up
Dumbbells, Pull-up Bar
Lats
Lying Leg Raise
Bodyweight
Abs
Weighted Single-Arm Step-Up
Dumbbells, Plyometric Box
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
