Bent-Knee Hip Raise
How to do the Bent-Knee Hip Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Bent-Knee Hip Raise
- 1
Lay flat on the floor with your arms next to your sides.
- 2
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Bent-Knee Hip Raise set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bent-Knee Hip Raise fits
The Bent-Knee Hip Raise shows up in training built around a specific goal. See how it fits:
More abs exercises
Bent-Knee Hip Raise: common questions
What muscles does the Bent-Knee Hip Raise work?
The Bent-Knee Hip Raise primarily works the Abs.
Is the Bent-Knee Hip Raise suitable for beginners?
Yes. The Bent-Knee Hip Raise is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bent-Knee Hip Raise?
None. The Bent-Knee Hip Raise is a bodyweight exercise, so you can do it without any equipment.
Is the Bent-Knee Hip Raise a compound or isolation exercise?
The Bent-Knee Hip Raise is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bent-Knee Hip Raise with correct form?
Lay flat on the floor with your arms next to your sides. Follow the full step-by-step above for the complete movement.
Log your Bent-Knee Hip Raise sets, free.
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