Bent-Knee Hip Raise

Bent-Knee Hip Raise is a beginner-level compound in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Lay flat on the floor with your arms next to your sides.
2. 2Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
3. 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.
4. 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.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.