# Legs Raised Dumbbell Sit-Up

A weighted sit-up with straight legs held just off the floor and one dumbbell held on straight arms, raising the torso to 45–60 degrees to target the abs. The raised legs keep the abs working between reps.

- Intermediate · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-crunch-hold-with-legs-off/video/male.mp4
- HTML: https://seto.fit/exercises/legs-raised-dumbbell-crunch/

## Muscles worked

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

## How to do the Legs Raised Dumbbell Sit-Up

1. Lie on your back, legs straight, heels just off the floor.
2. Hold one dumbbell by both ends above your chest, arms straight.
3. Sit up to 45–60 degrees, reaching the dumbbell over your thighs.
4. Slowly lower back down until your upper back touches the floor again.

### Full technique — 7 steps

1. Lie on your back with legs straight and together and hold one dumbbell by both ends.
2. Raise the dumbbell over your chest with your arms straight.
3. Lift your heels a few inches off the floor and press your lower back into the floor.
4. Exhale and sit up until your torso is 45–60 degrees from the floor, reaching the dumbbell over your thighs.
5. Keep your arms straight so the dumbbell moves only with your torso.
6. Pause briefly at the top, keeping your legs off the floor.
7. Lower your torso to the floor under control, keeping your legs raised.

## Common mistakes

- Swinging the torso with momentum
- Dropping heels between reps
- Letting the lower back arch
- Pulling the head forward
- Bending and straightening the elbows

## Form cues

- Keep arms straight
- Keep knees straight
- Lift with abs first
- Keep feet off floor
- Exhale on the way up

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 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.

- **No equipment**: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/), [Alternating Tuck-Up](https://seto.fit/exercises/alternating-tuck-up/)
- **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 Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/)

## 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: [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/) — Beginner
- Easier: [Dumbbell Toe Touch Crunch](https://seto.fit/exercises/dumbbell-toe-touch-crunch/) — Beginner
- **This exercise: Legs Raised Dumbbell Sit-Up — Intermediate**
- Harder: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/) — Intermediate
- Harder: [Standing Ab Wheel Rollout](https://seto.fit/exercises/standing-ab-wheel-rollout/) — 120% of bodyweight

## Quick answers

### What muscles does the Legs Raised Dumbbell Sit-Up work?

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

### When should I do the Legs Raised Dumbbell Sit-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Legs Raised Dumbbell Sit-Up?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Legs Raised Dumbbell Sit-Up?

No equipment: Ab Wheel Straight Arm Crunch, Alternating Tuck-Up. 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 Hanging Leg Raise.

### What is an easier version of the Legs Raised Dumbbell Sit-Up?

Dumbbell Toe Touch Crunch (Beginner), Dumbbell Straight Arm Crunch (Beginner).

### What is a harder version of the Legs Raised Dumbbell Sit-Up?

Barbell Overhead Sit-Up (Intermediate), Standing Ab Wheel Rollout (120% of bodyweight).

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

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