Weighted Single Leg Lift
Description
The weighted single leg lift is a leg raise variation done with a dumbbell held between the feet. The lifter lies on the back and lifts each leg one at a time. The added weight loads the hip flexors and lower abs.
Muscle Group
Equipment Required
Weighted Single Leg Lift Instructions
- Lie on the back on a flat bench or floor.
- Place a dumbbell between the feet and squeeze it tight.
- Brace your core and keep the lower back down.
- Place the hands at the sides palms down.
- Lift one leg straight up while keeping the other on the floor.
- Pause briefly at the top.
- Lower with control to the start.
- Alternate the working leg each rep.
Weighted Single Leg Lift Form & Visual
Weighted Single Leg Lift Benefits
- Loads the lower abs
- Trains the hip flexors
- Strong weighted variation
- Builds the core
- Useful ab builder
Weighted Single Leg Lift Muscles Worked
- Rectus abdominis
- Hip Flexors
- Core
Weighted Single Leg Lift Variations & Alternatives
- Leg Raise
- Hanging Leg Raise
- Reverse Crunch
- Flutter Kick
