Dumbbell Leg Loop | Illustrated Exercise Guide

Primary muscles: Abs, core
Secondary muscles: Quads, hip flexors
Equipment: Dumbbell
Exercise for the opposite muscles: Back extensions

Dumbbell Leg Loop Instructions

1. Sit on the floor with your legs fully extended, hold a dumbbell in your right hand, lean your torso back, and lift your legs a few inches off the floor.
2. Drive your right knee up toward the chest, and loop the dumbbell under the right knee and to the left hand.
3. Switch legs and repeat.

Proper Form And Breathing Pattern

Keep your upper body stable and use your core strength to maintain a neutral spine at all times. Relax your head and neck, keep your legs off the floor, and breathe out as you drive your knee toward the chest and squeeze the abs.

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Exercise Benefits

The dumbbell leg loop targets your abs and challenges your core. This exercise also strengthens your legs, helps to improve your posture, and prevents lower back pain and injury.

Dumbbell Leg Loop Demonstration

Sets And Reps

Do 2 or 3 sets of 8 to 12 repetitions, on each side. Once you’re ready to increase the challenge, add v sits, star toe touch sit ups and v ups to your core circuits.

Calories Burned

To calculate the number of calories burned doing the dumbbell leg loop, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Side plank rotation
Crunch chop
Star toe touch sit ups
Side crunch leg raise

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