Bent-Knee Hip Raise

Instructions

Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
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.
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.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Bent-Knee Hip Raise work?

Bent-Knee Hip Raise primarily targets the Abdominals. This makes it an effective strength exercise for building abdominals development.

Do I need equipment for the Bent-Knee Hip Raise?

No. The Bent-Knee Hip Raise is a bodyweight exercise that requires no equipment. It can be performed anywhere with enough space.

Is the Bent-Knee Hip Raise suitable for beginners?

Yes. The Bent-Knee Hip Raise is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Bent-Knee Hip Raise a compound or isolation exercise?

The Bent-Knee Hip Raise is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Bent-Knee Hip Raise?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Bent-Knee Hip Raise?

Good alternatives include the 3/4 Sit-Up, Ab Crunch Machine, Ab Roller. These exercises target similar muscle groups (Abdominals) and can be substituted based on available equipment or training preference.

How to use Bent-Knee Hip Raise — How to, Muscles, Form

Best for: Building practical strength and adding focused work for Abdominals. Use it when the movement fits your goal, equipment, and recovery.

Programming tip: Start with a load you can control for every rep. Add reps before adding weight, and keep the last rep clean enough that you could repeat the movement next week.

Common mistake: Chasing heavier weight before the setup, range of motion, and tempo are consistent. If the rep changes every set, the log stops telling the truth.

Track it: Log weight, reps, sets, and one short note about form or difficulty. Over time, those notes explain plateaus better than motivation quotes ever will.

Track this exercise