Smart Workout Diary

Bent Knee Hip Raise

The bent knee hip raise is a bodyweight abdominal exercise performed lying on your back with your knees bent. You curl the pelvis upward to train the rectus abdominis, with emphasis on lower-abdominal control, while the hip flexors assist. It supports core strength, pelvic control, and trunk stability.

Demonstration

Bent Knee Hip Raise — demonstration 1
Bent Knee Hip Raise — demonstration 2

Instructions

  1. Set up: Lie on your back with your arms by your sides, palms on the floor. Bend your knees to about 90 degrees and lift your feet so that your thighs are roughly vertical.
  2. Brace: Gently flatten your lower back toward the floor by tightening your abdominals. Keep your head, neck, and shoulders relaxed on the ground.
  3. Raise: Exhale and curl your pelvis toward your rib cage, lifting your tailbone and hips a short distance from the floor. Keep the knees bent throughout.
  4. Control the top: Pause briefly when your abdominals are fully contracted; avoid pushing through the feet or turning the movement into a glute bridge.
  5. Return: Inhale and slowly lower your hips and tailbone until they lightly reach the floor. Maintain abdominal tension, then repeat without swinging.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a small curl: Think of rolling your tailbone toward your ribs rather than trying to lift the hips high.
  2. Avoid momentum: Move slowly and do not swing the legs; reduce the range if your lower back arches or loses contact too early.
  3. Breathe deliberately: Exhale during the lift and keep the abdomen gently braced as you lower.
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