Bent-Knee Hip Raise
A beginner compound strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Bent-Knee Hip Raise
- Lay flat on the floor with your arms next to your sides.
- Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Bent-Knee Hip Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Knee/Hip Raise On Parallel Bars
A beginner isolation strength exercise that works the abs.
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2
Smith Machine Hip Raise
A beginner isolation strength exercise that works the abs, using a machine.
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3
Elbow to Knee
A beginner compound strength exercise that works the abs, needing no equipment.
-
4
Bent Press
An advanced compound strength exercise that works the abs, using a kettlebell.
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5
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
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6
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
-
7
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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8
Cable Judo Flip
A beginner compound strength exercise that works the abs, using a cable machine.
-
9
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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10
Cable Russian Twists
A beginner compound strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do bent-knee hip raise work?
Bent-Knee Hip Raise primarily works the abs.
What equipment do I need for bent-knee hip raise?
None. Bent-Knee Hip Raise is a bodyweight movement you can do anywhere you have floor space.
Bent-Knee Hip Raise: is it suitable for beginners?
Yes. Bent-Knee Hip Raise is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of bent-knee hip raise?
Knee/Hip Raise On Parallel Bars, Smith Machine Hip Raise, Elbow to Knee train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bent-knee hip raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bent-knee hip raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bent-Knee Hip Raise with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.