What muscles does the Hip Raise (Bent Knee) work?

The Hip Raise (Bent Knee) primarily targets the lower abs, with secondary engagement of the upper abs, obliques, and glutes. It’s an effective move for strengthening your core while also activating your hip and pelvic stabilizers.

Do I need any equipment for the Hip Raise (Bent Knee)?

No equipment is required for this exercise your body weight provides enough resistance. A yoga mat or padded surface is recommended to increase comfort and support your lower back.

Is the Hip Raise (Bent Knee) suitable for beginners?

Yes, this exercise is beginner-friendly as long as you maintain proper form. Start slowly with controlled movements and focus on engaging your core rather than relying on momentum.

What are common mistakes to avoid when doing Hip Raise (Bent Knee)?

Avoid arching your lower back excessively, using momentum to swing your legs, or letting your shoulders lift off the floor. Keep movements slow and controlled while continuously engaging your abs.

How many sets and reps should I do for Hip Raise (Bent Knee)?

For general fitness, aim for 2–3 sets of 10–15 controlled reps. If building endurance or improving core stability is your goal, you can increase reps or add slow tempo variations.

Are there safer ways to perform Hip Raise (Bent Knee) for people with lower back issues?

If you have lower back concerns, ensure you keep the movement small and controlled, avoid jerking motions, and use a cushioned mat. You can also place your hands slightly under your hips for extra support.

What variations can make Hip Raise (Bent Knee) more challenging?

To increase difficulty, try straightening your legs for more leverage, adding ankle weights, or pausing longer at the top of the raise. These variations increase core engagement and challenge your stabilizing muscles.

Hip Raise (Bent Knee)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent, feet flat on the floor, and arms at your sides. Engage your core and lift your hips off the ground, bringing your knees toward your chest while keeping your upper back and shoulders on the floor. Pause briefly at the top, then lower your hips back down with control, maintaining tension in your abs.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your knees bent and feet flat on the ground. Place your arms at your sides with palms facing down for stability.
Engage your core by tightening your abdominal muscles and press your lower back into the floor.
Lift your hips off the ground by contracting your lower abs and glutes, bringing your knees toward your chest. Your lower back and hips should come off the floor while your upper back and shoulders remain in contact with the ground.
Hold the top position briefly, ensuring your core remains engaged and your movement is controlled.
Slowly lower your hips back to the starting position, keeping tension in your abs throughout the movement.
Repeat for the desired number of repetitions.

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

Alternative Exercises

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Smith Machine Hip Raise

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Weighted Hanging Leg Hip Raise

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Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles does the Hip Raise (Bent Knee) work?: The Hip Raise (Bent Knee) primarily targets the lower abs, with secondary engagement of the upper abs, obliques, and glutes. It’s an effective move for strengthening your core while also activating your hip and pelvic stabilizers.
Do I need any equipment for the Hip Raise (Bent Knee)?: No equipment is required for this exercise your body weight provides enough resistance. A yoga mat or padded surface is recommended to increase comfort and support your lower back.
Is the Hip Raise (Bent Knee) suitable for beginners?: Yes, this exercise is beginner-friendly as long as you maintain proper form. Start slowly with controlled movements and focus on engaging your core rather than relying on momentum.
What are common mistakes to avoid when doing Hip Raise (Bent Knee)?: Avoid arching your lower back excessively, using momentum to swing your legs, or letting your shoulders lift off the floor. Keep movements slow and controlled while continuously engaging your abs.
How many sets and reps should I do for Hip Raise (Bent Knee)?: For general fitness, aim for 2–3 sets of 10–15 controlled reps. If building endurance or improving core stability is your goal, you can increase reps or add slow tempo variations.
Are there safer ways to perform Hip Raise (Bent Knee) for people with lower back issues?: If you have lower back concerns, ensure you keep the movement small and controlled, avoid jerking motions, and use a cushioned mat. You can also place your hands slightly under your hips for extra support.
What variations can make Hip Raise (Bent Knee) more challenging?: To increase difficulty, try straightening your legs for more leverage, adding ankle weights, or pausing longer at the top of the raise. These variations increase core engagement and challenge your stabilizing muscles.