# Weighted Lying Leg Raise - Canonical: https://fitwill.app/exercise/11485/weighted-lying-leg-raise/ - Media ID: 11485 - Primary muscle: Abs - Body part: Waist - Equipment: Weighted - Video: https://fitwill.app/videos/11485/weighted-lying-leg-raise.mp4 ## Description The Weighted Lying Leg Raise is a straight-leg raise done on the back with ankle weights on both legs. You start with the legs long and hovering just off the floor, then lift them until they are roughly vertical, and lower them under control without letting the feet rest. The extra load at the ankles lengthens the lever, so the abs and hip flexors have to work harder than they do in an unweighted raise. This is a progression for people who can already do clean lying leg raises without the feet slamming down or the low back peeling up. Ankle weights are easier to manage than a dumbbell between the feet for many lifters. Use it in core sessions when you want more hip-flexion strength without hanging from a bar. Skip it if a basic unweighted raise still makes the back arch hard. The lower abs help posteriorly tilt the pelvis so the legs can lift without the spine dumping into extension. The hip flexors, including the iliopsoas and the rectus femoris, raise the straight legs. The obliques keep the pelvis from twisting. The arms stay out to the sides as a base. A good rep feels like the waist and hips lift the legs together, not like the thighs yank while the back hollows. Lie on your back on a mat, arms out at about 45 to 90 degrees, palms down. Fasten matching ankle weights and straighten both legs. Press the low back gently toward the floor, then lift the heels an inch or two so you are already under tension before the first raise. This hover is the true start. Exhale and raise both legs until they are about perpendicular to the floor, keeping the knees soft but not bent. Pause without letting the hips roll onto the upper back. Inhale and lower the legs toward the floor over two to three seconds, stopping at the hover instead of resting. If the low back leaves the floor, stop the descent sooner. Do 8 to 12 slow reps. If the weights make you swing, use a smaller range or lighter cuffs. If the hip flexors cramp, pause at the top and reset the pelvic tuck. Leave the variation when you cannot keep the hover quiet, and go back to unweighted raises or bent-knee lifts. ## Instructions 1. Lie on your back on a mat with matching ankle weights on both legs and your arms out to the sides, palms down. 2. Straighten your legs and press your lower back gently toward the floor. 3. Lift both heels an inch or two off the floor so the legs are already hovering. 4. Brace your abs and keep the pelvis from tilting forward. 5. Exhale and raise both straight legs until they are about vertical over your hips. 6. Pause without rolling onto your upper back or bending the knees hard. 7. Inhale and lower the legs slowly until they return to the low hover, not to a rest on the floor. 8. Repeat for the planned reps, then bend the knees and set the feet down before unstrapping the weights. ## Tips & Tricks - The hover is part of the set. Resting the heels on the floor between reps removes the hardest part of the Weighted Lying Leg Raise. - If the low back arches as the legs go down, stop higher or bend the knees slightly until you can keep the waist heavy on the mat. - Point the toes only if it does not cramp the hip flexors. A relaxed foot is fine. - Press the hands into the floor to stop the torso from rocking, but do not turn that into a neck crunch. - Match the ankle weights. A heavier cuff on one side twists the pelvis. - Lower for a full two or three seconds. Dropping the legs is how the hip flexors take over and the abs shut off. - If the weights slide, tighten the straps before you lie down. A shifting cuff ruins the lever. - Stop the set when you can no longer pause at the top without using momentum. ## Frequently Asked Questions ### What muscles does the Weighted Lying Leg Raise work? It works the abs and hip flexors, with the obliques keeping the pelvis square. The ankle weights make the straight-leg lever heavier. ### Where should the weight be for the Weighted Lying Leg Raise? Use matching ankle weights. A dumbbell between the feet is possible, but cuffs stay put better for most people. ### Should my feet touch the floor between reps? No. Keep a small hover so the abs and hip flexors stay loaded. Touching down turns the set into a series of easy restarts. ### Is this okay for beginners? Not until you can do unweighted lying leg raises without the back arching. Start with bent knees if a straight-leg raise is too hard. ### Why does my lower back hurt? The pelvis is probably tipping forward as the legs lower. Reduce the range, brace harder, or drop the ankle weight. ### How high should the legs go? About vertical is enough. Rolling the hips off the floor to throw the legs overhead turns this into a different exercise. ### Can I do one leg at a time? Yes. A single-leg weighted raise is easier on the back and a good way to learn the hover. ### How many reps should I do? Eight to twelve slow reps is plenty. If you need 20 to feel it, the weights are too light or you are resting on the floor.