Exercise technique

hip raise (bent knee)

The hip raise (bent knee) is a bodyweight exercise that targets the abdominal muscles, with secondary emphasis on the glutes and hamstrings. It involves lifting the hips off the ground while lying on your back with knees bent, engaging the core and posterior chain.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands by your sides, palms facing down.
  3. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.

Which other muscles are involved?

Glutes, Hamstrings.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

smith hip raise

Abs · Smith machine

lying leg-hip raise

Abs · Body weight

elbow-to-knee

Abs · Body weight

knee touch crunch

Abs · Body weight

lying elbow to knee

Abs · Body weight

band standing crunch

Abs · Band

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