Weighted Dumbbell Lying Knee Raise
Lying on a bench with one knee hugged to the chest, raise the other leg, a dumbbell held on its foot, from below the bench end until the thigh is vertical.
How to do it
Setup
On your back on a flat bench, hips near its end, one knee hugged to the chest, a dumbbell held on the other foot below the bench.
Steps
- Raise the working knee until the thigh is vertical.
- Keep the hugged knee pinned to the chest.
- Lower the leg slowly until the bell is below the bench again.
Common mistakes
Bell slipping off the foot: pull the toes up and keep the foot flexed, or go lighter. Lower back lifting off the bench: hug the other knee tighter. Swinging the leg: lift and lower it slowly.
Breathing
Exhale lifting, inhale lowering.
