VARIATIONS
Bent-Knee Hip Raise
Knees bend to roughly 90 degrees
This bodyweight movement targets the lower abdominal muscles by forcing a posterior pelvic tilt. It builds core strength through a controlled hip flexion pattern without spinal loading.
HOW TO DO IT
- Lie flat on your back with arms resting at your sides.
- Bend your knees to roughly 90 degrees and lift feet slightly off the floor.
- Contract your abs to pull your knees toward your chest.
- Roll your pelvis upward until your hips clear the ground.
- Pause briefly at the top while squeezing your core.
- Lower your hips and legs slowly back to the start position.
COMMON MISTAKES
- Swinging the legs using momentum instead of muscle control.
- Arching the lower back off the floor during the lowering phase.
- Straightening the knees before reaching the top contraction.
TIPS
- Initiate the movement by tucking your tailbone, not just lifting legs.
- Exhale sharply as you curl your hips upward.
- Keep your lower back pressed into the floor during the descent.
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Hip raise
- Legs
- Both
- Legs straight or bent
- Bent knees
- Body position
- Lying on the back
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated