TETSUHip Raise (Bent Knee)
The Hip Raise (Bent Knee) is a bodyweight exercise for the core that primarily targets the abs, with the glutes and hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Hip Raise (Bent Knee)
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
- 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.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Hip Raise (Bent Knee) work?
The Hip Raise (Bent Knee) primarily targets the abs. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Hip Raise (Bent Knee)?
None. The Hip Raise (Bent Knee) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Hip Raise (Bent Knee) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Hip Raise (Bent Knee) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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