Exercise
Bent-Knee Hip Raise: How to Do It, Muscles Worked
The Bent-Knee Hip Raise is a beginner-level strength exercise that primarily works the abdominals. It uses no equipment, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Bent-Knee Hip Raise work?
The Bent-Knee Hip Raise primarily targets the abdominals, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using no equipment.
What are the most common Bent-Knee Hip Raise mistakes?
- Holding the breath entirely instead of breathing in a controlled way through the brace.
- Pulling on the neck with the hands instead of driving the movement from the abs.
- Letting the lower back arch off the floor or lose its brace during the movement.
- Using momentum to swing through reps instead of moving under control.
How should I program the Bent-Knee Hip Raise — sets, reps and frequency?
As a core-stability exercise, it is usually programmed by 30-60 second holds, or 10-20 controlled reps, for 2-3 sets. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.
What are good Bent-Knee Hip Raise variations and alternatives?
- Crunches — bodyweight, beginner level, abdominals
- Hanging Leg Raise — bodyweight, expert level, abdominals
- Oblique Crunches — bodyweight, beginner level, abdominals
- Plank — bodyweight, beginner level, abdominals
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Bodyweight |
| Category | Strength |
| Primary muscles | Abdominals |
| Secondary muscles | — |
How to do the Bent-Knee Hip Raise, step by step:
- Step 1. Lay flat on the floor with your arms next to your sides.
- Step 2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- Step 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.
- Step 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.
- Step 5. Repeat for the recommended amount of repetitions.
Key takeaways
- The Bent-Knee Hip Raise is a beginner-level strength exercise using no equipment.
- Primary muscles worked: Abdominals.
- A typical working range is 30-60 second holds, or 10-20 controlled reps, for 2-3 sets.
- The most common technical fault is holding the breath entirely instead of breathing in a controlled way through the brace.
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Try IRONSLOG freeFrequently asked questions
Is the Bent-Knee Hip Raise suitable for beginners?
Yes — the dataset lists the Bent-Knee Hip Raise as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Bent-Knee Hip Raise?
None — the Bent-Knee Hip Raise uses bodyweight only.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Abdominals) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.