Movement overview

Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.

Step-by-step cues

1. Lie flat on your back on a mat with your legs extended and arms by your sides.
2. Hold a dumbbell securely between the arches of your feet.
3. Engage your core and lift one leg towards the ceiling while keeping the other leg extended on the floor.
4. Pause briefly at the top of the movement, ensuring your raised leg is perpendicular to the floor.
5. Slowly lower the leg back to the starting position without letting it touch the ground.
6. Repeat for the desired number of repetitions, then switch legs.

Technical tips

• Ensure your lower back remains in contact with the mat throughout the exercise to prevent strain.
• Focus on controlled movements; avoid using momentum to lift your leg.
• Keep your core engaged to stabilize your body and maximize abdominal activation.
• Start with a lighter dumbbell if you are new to this exercise, gradually increasing weight as you build strength.
• Breathe out as you lift your leg and inhale as you lower it back down.