Hip Raise (bent knee)

The bent-knee hip raise is a bodyweight exercise that strengthens the iliopsoas and rectus abdominis.

BeginnerWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Hip Raise (bent knee)

Compound

Lying Knee Raise

Waist · Body weight

Intermediate

Compound

Resistance Band Lying Bent Knee Raise

Waist · Iliopsoas · Resistance Band

Intermediate

Compound

Lever Lying Leg Raise Bent Knee

Waist · Iliopsoas · Leverage machine

Intermediate

Description

A Hip Raise (bent knee) is a lower body exercise that targets the glutes, hamstrings, and core. The exercise involves lying flat on the ground, bending your knees, and raising your hips off the ground.

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How to do Hip Raise (bent knee)

01
Setup
Lie supine on the floor with your knees bent at approximately 90 degrees, feet flat on the floor, and hip-width apart.
02
Setup
Place your arms straight alongside your body, palms down, to provide stability.
03
Exhale and engage your lower abdominals to slowly lift your hips off the floor, drawing your bent knees towards your chest.
04
Continue raising your hips until your lower back is slightly rounded and your knees are close to your chest, feeling a strong contraction in your core.
05
Inhale and slowly lower your hips back down to the starting position with control, articulating your spine back to the mat segment by segment.

Tips

Focus on initiating the movement by tilting your pelvis and contracting your lower abdominals, rather than pushing off with your feet or using leg momentum.
Control the eccentric (lowering) phase, resisting gravity to slowly return your hips to the mat, which maximizes muscle engagement.
Keep your lower back pressed into the floor as you begin the lift, only allowing it to round slightly at the top as your hips fully elevate.

Common mistakes

Swinging your legs up instead of a controlled abdominal contraction reduces effectiveness; focus on a slow, deliberate lift driven by your core.
Arching your lower back excessively can strain your spine; keep your core engaged and only raise hips as far as comfortable without pain.
Failing to fully lower your hips back to the mat reduces range of motion; ensure your lower back touches the mat before initiating the next repetition.

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Questions

What muscles does Hip Raise (bent knee) work?

Hip Raise (bent knee) primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae.

Is Hip Raise (bent knee) good for beginners?

Hip Raise (bent knee) is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hip Raise (bent knee)?

You need Body weight to perform Hip Raise (bent knee). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hip Raise (bent knee)?

Focus on initiating the movement by tilting your pelvis and contracting your lower abdominals, rather than pushing off with your feet or using leg momentum. Control the eccentric (lowering) phase, resisting gravity to slowly return your hips to the mat, which maximizes muscle engagement. Keep your lower back pressed into the floor as you begin the lift, only allowing it to round slightly at the top as your hips fully elevate.

What are common mistakes when doing Hip Raise (bent knee)?

Swinging your legs up instead of a controlled abdominal contraction reduces effectiveness; focus on a slow, deliberate lift driven by your core. Arching your lower back excessively can strain your spine; keep your core engaged and only raise hips as far as comfortable without pain. Failing to fully lower your hips back to the mat reduces range of motion; ensure your lower back touches the mat before initiating the next repetition.