Home › Exercises › Bent-Knee Hip Raise

Bent-Knee Hip Raise

The Bent-Knee Hip Raise primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Bent-Knee Hip Raise

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

Frequently asked questions

What is the primary muscle group targeted by the bent-knee hip raise?

This exercise primarily targets the rectus abdominis, specifically focusing on the lower region of the abdominal wall. It also engages the deep transverse abdominis to stabilize the pelvis during the lift.

How can I ensure proper form during the upward phase of the movement?

Focus on curling the pelvis toward the ribcage using the abdominals rather than just swinging the legs. Keep the knees bent at a consistent angle and ensure the lower back presses into the floor before the lift.

What is a common mistake to avoid when performing hip raises?

Avoid using momentum or swinging the legs to create lift, which shifts the workload to the hip flexors. Control the descent to maintain constant tension on the abdominals and prevent the lower back from arching.

How should a beginner modify this exercise if it feels too difficult?

Beginners can reduce the range of motion by lifting the hips only slightly off the ground. Keeping the feet closer to the glutes reduces the lever length, making it easier to maintain core engagement.

What is the recommended set and rep range for abdominal development?

Perform 3 to 4 sets of 12 to 20 controlled repetitions. Focus on a slow eccentric phase and a brief pause at the top of the movement to maximize muscle fiber recruitment.

Sample sets & reps for Bent-Knee Hip Raise

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

Want a workout that includes Bent-Knee Hip Raise and 870+ other exercises? Try the AI Planner — 2 weeks free