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Bent-Knee Hip Raise
PullCompoundBodyweightBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Lay flat on the floor with your arms next to your sides.
- 2Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- 3Using 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.
- 4Squeeze 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bent-Knee Hip Raise
The bent-knee hip raise isolates the lower abs by lifting the hips off the floor through a pelvic tilt, without using straight legs as an assisting lever. Lying on the floor with knees bent at 75 degrees, you bring the knees toward the chest while lifting the hips, an accessible exercise for effectively strengthening the lower rectus abdominis.
check_circleBenefits
- check_circleEffectively isolates the lower abs
- check_circleNo equipment needed, doable anywhere
- check_circleMore accessible than straight-leg versions
lightbulbExecution tips
- lightbulbTilt the pelvis rather than just bending the hips
- lightbulbControl the descent well to maintain tension
- lightbulbKeep the movement slow and focused on the abs
warningCommon mistakes
- warningUsing leg momentum instead of tilting the pelvis
- warningRange too short, limiting the contraction
- warningArching the lower back during the movement
helpFrequently asked questions
What's the difference from the straight-leg raise?expand_more
The bent knees reduce the lever arm, making the exercise more accessible for beginners.
How many reps should I aim for?expand_more
Between 12 and 20 reps, focusing on the quality of the pelvic tilt rather than speed.
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