Weighted Dumbbell Lying Flat Hip Raise (female)

Weighted Dumbbell Lying Flat Hip Raise demonstration gif

Instructions:

  • 1Lie flat on your back with your knees bent
  • 2Hold a dumbbell at arm's length above your chest
  • 3Tighten your abs and raise your hips off the floor
  • 4Hold for a moment, then slowly lower your hips back to the starting position
  • 5Repeat for the recommended number of reps

Tips:

  • Focus on contracting your abs and squeezing your glutes at the top of the movement
  • Make sure to keep your arms steady when holding the dumbbell
  • Keep your movements slow and controlled
  • Do not use your lower back to lift the weight, this could lead to injury

Weighted Dumbbell Lying Flat Hip Raise Muscles Worked

Arms

Back

Core

Legs