Hip Raise bent knee

Instructions

1
Lie supine on the floor or mat with legs extended and arms at sides, maintaining neutral spine position with lower back slightly pressed into the surface.
2
Bend knees and lift legs to approximately 90 degrees at hip and knee joints, creating an L-shape with thighs perpendicular to torso. Place hands behind head with elbows out, or across chest for easier variation.
3
Lower legs slowly toward the floor by extending knees while keeping hips stable and lower back in contact with mat. Resist gravity to maintain tension on abdominals throughout descent without allowing lumbar spine to arch.
4
Return legs to starting L-position by flexing hip and knee joints while simultaneously flexing abdominals and engaging core. Drive the movement through abdominal contraction rather than hip flexor dominance.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis, Obliques
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Hip Raise bent knee because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

  • Dumbbell Hip Raise bent knee
  • Cable Hip Raise bent knee
  • Banded Hip Raise bent knee

Beginner Tips

If you are new to the Hip Raise bent knee, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions