Bent-Knee Hip Raise

The Bent-Knee Hip Raise targets the Abdominals and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.

strengthbeginnerbody onlypullcompound
Bent-Knee Hip Raise - starting position

Starting position

Bent-Knee Hip Raise - ending position

Ending position

Muscles Worked

Primary Abdominals

The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

How to Bent-Knee Hip Raise

  1. 1

    Lay flat on the floor with your arms next to your sides.

  2. 2

    Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.

  3. 3

    Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.

  4. 4

    Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Bent-Knee Hip Raise work?

The Bent-Knee Hip Raise primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.

Is the Bent-Knee Hip Raise good for beginners?

Yes, the Bent-Knee Hip Raise is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Bent-Knee Hip Raise?

You need no equipment — just your bodyweight to perform the Bent-Knee Hip Raise. This makes it ideal for home workouts.

Track Your Progress

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