What muscles do Hip Crunches with knees bent work?

Hip Crunches with knees bent primarily target your lower abs by engaging the core to lift the hips. They also work the upper abs and obliques as secondary muscles, helping to improve overall abdominal strength and definition.

Do I need any equipment for Hip Crunches with knees bent?

No equipment is required since this is a bodyweight exercise, making it perfect for home workouts. A yoga mat or soft surface is recommended for comfort and to protect your lower back.

Are Hip Crunches with knees bent suitable for beginners?

Yes, this exercise is beginner-friendly because it uses a short range of motion and focuses on controlled core activation. Start with fewer repetitions and maintain good form before increasing intensity.

What are common mistakes to avoid during Hip Crunches with knees bent?

Avoid using momentum by swinging your legs, as this takes tension off the abs. Keep movements slow and controlled, ensure your lower back stays stable, and avoid straining your neck by keeping your head relaxed.

How many sets and reps should I do for Hip Crunches with knees bent?

For most people, performing 3 sets of 10–15 reps is effective for building core strength. Focus on quality over quantity, resting 30–60 seconds between sets for optimal form and endurance.

What safety tips should I follow for Hip Crunches with knees bent?

Engage your core throughout to protect your lower back and avoid arching excessively. If you feel discomfort in your spine or hips, reduce the range of motion or stop and reassess your form.

Are there variations of Hip Crunches with knees bent to make them harder or easier?

To make the exercise easier, keep your legs slightly lower or reduce hip lift height. To increase difficulty, hold a light weight between your knees or perform the crunch with straight legs to further challenge the core.

Hip Crunch (Knees Bent)

Target Muscles

Primary:

Lower Abs

Secondary:

Upper Abs

Obliques

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with your arms at your sides, knees bent, and legs lifted so your thighs are vertical and calves parallel to the floor. Engage your core and use your lower abs to lift your hips off the ground, curling them gently toward your chest while keeping your legs bent. Lower your hips back down with control, avoiding letting your feet touch the floor.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms resting by your sides and palms facing down.
Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel to the floor.
Engage your core muscles by tightening your abdominal muscles.
Using your lower abdominal muscles, lift your hips off the ground and curl them slightly towards your chest. Keep your legs bent throughout the movement.
Slowly lower your hips back to the starting position without letting your feet touch the ground.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.

Explore more lower abs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Reverse Crunch

Lower Abs

Bodyweight

Hip Lift - Low Back Off Floor

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles do Hip Crunches with knees bent work?: Hip Crunches with knees bent primarily target your lower abs by engaging the core to lift the hips. They also work the upper abs and obliques as secondary muscles, helping to improve overall abdominal strength and definition.
Do I need any equipment for Hip Crunches with knees bent?: No equipment is required since this is a bodyweight exercise, making it perfect for home workouts. A yoga mat or soft surface is recommended for comfort and to protect your lower back.
Are Hip Crunches with knees bent suitable for beginners?: Yes, this exercise is beginner-friendly because it uses a short range of motion and focuses on controlled core activation. Start with fewer repetitions and maintain good form before increasing intensity.
What are common mistakes to avoid during Hip Crunches with knees bent?: Avoid using momentum by swinging your legs, as this takes tension off the abs. Keep movements slow and controlled, ensure your lower back stays stable, and avoid straining your neck by keeping your head relaxed.
How many sets and reps should I do for Hip Crunches with knees bent?: For most people, performing 3 sets of 10–15 reps is effective for building core strength. Focus on quality over quantity, resting 30–60 seconds between sets for optimal form and endurance.
What safety tips should I follow for Hip Crunches with knees bent?: Engage your core throughout to protect your lower back and avoid arching excessively. If you feel discomfort in your spine or hips, reduce the range of motion or stop and reassess your form.
Are there variations of Hip Crunches with knees bent to make them harder or easier?: To make the exercise easier, keep your legs slightly lower or reduce hip lift height. To increase difficulty, hold a light weight between your knees or perform the crunch with straight legs to further challenge the core.