Weighted Dumbbell Lying Knee Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Dumbbell Lying Knee Raise

Step by step instructions, muscle activation and variants for the Weighted Dumbbell Lying Knee Raise.

MediumAbs

About this exercise

A weighted lying knee raise where a dumbbell is held between the feet or ankles to add resistance as the knees are drawn toward the chest, increasing abdominal and hip flexor demand beyond the bodyweight version. The added load makes it suitable for intermediate trainees looking to progress past standard knee raises.

How to Perform

  • Lie flat on your back on a mat, gripping a stable surface above your head for support
  • Place a dumbbell between your feet and squeeze it securely with your ankles
  • With a slight bend in the knees, engage your core and draw your knees toward your chest
  • Lift the dumbbell in a controlled arc, keeping the movement smooth
  • Pause briefly at the top with knees near the chest, then slowly lower back to the start
  • Avoid swinging the legs or using momentum — keep the core engaged throughout
  • Keep your lower back pressed against the floor to protect the spine

Muscle Activation

Primary
Abs
Secondary
CoreObliques

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Dumbbell Lying Knee Raise

The Weighted Dumbbell Lying Knee Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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