# Dip Station Leg Raise

A straight-leg raise performed in straight-arm support on the handles of a dip station. Trains the abs and hip flexors while the arms and shoulders hold the body up.

- Intermediate · Isolation
- Equipment: Dip station
- HD video: https://media.seto.fit/exercises/ab-tuck/video/female.mp4
- HTML: https://seto.fit/exercises/dip-station-leg-raise/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10

## How to do the Dip Station Leg Raise

1. Support yourself on the dip handles with your arms straight.
2. Pull your shoulders down and keep your legs together.
3. Lift both legs forward together, keeping your knees straight.
4. Lower your legs slowly until they hang still below your hips.

### Full technique — 6 steps

1. Grip the dip station handles and press up until your arms are straight.
2. Set your shoulders down, tighten your stomach, and stop any body swing before starting.
3. Raise both legs forward together, keeping your knees straight.
4. Lift as high as you can control without leaning your torso back.
5. Keep your arms straight throughout without letting your shoulders rise toward your ears.
6. Lower your legs under control until they hang straight below your hips.

## Common mistakes

- Swinging legs with momentum
- Bending knees to shorten range
- Leaning back to lift the legs
- Shrugging shoulders toward ears
- Dropping into the next rep

## Form cues

- Keep knees straight
- Lift with abs first
- Shoulders stay down
- Keep ribs down
- Pause out the swing

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)
- **Resistance bands**: [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/), [Lying Resistance Band Knee Tuck](https://seto.fit/exercises/lying-resistance-band-knee-tuck/)
- **Medicine ball**: [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/), [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/)
- **Suspension trainer**: [Suspension Trainer Hanging Knee Raise](https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/), [Suspension Trainer Mountain Climbers](https://seto.fit/exercises/suspension-trainer-mountain-climbers/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Easier: [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/) — 30% of bodyweight
- **This exercise: Dip Station Leg Raise — 70% of bodyweight**
- Harder: [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/) — 85% of bodyweight
- Harder: [Standing Ab Wheel Rollout](https://seto.fit/exercises/standing-ab-wheel-rollout/) — 120% of bodyweight

## Quick answers

### What muscles does the Dip Station Leg Raise work?

Primary: Abs 9/10. Also works: Obliques 5/10.

### When should I do the Dip Station Leg Raise in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Dip Station Leg Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dip Station Leg Raise?

Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Mountain Climbers.

### What is an easier version of the Dip Station Leg Raise?

Ab Wheel Pass Crunch (30% of bodyweight), Reverse Crunch (25% of bodyweight).

### What is a harder version of the Dip Station Leg Raise?

Suspension Trainer Hanging Leg Raise (85% of bodyweight), Standing Ab Wheel Rollout (120% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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