Instructions

1

Lie flat on your back on a mat or floor with knees bent at 90 degrees and feet flat. Arms can be crossed over chest or extended alongside body. Ensure lower back remains in contact with the floor throughout the movement.

2

Engage your core by drawing your navel toward your spine. Position your body with shoulders relaxed away from ears and neck in neutral position. This is your starting position with hips flexed at approximately 90 degrees.

3

Slowly lower your legs toward the floor by extending them gradually while maintaining core engagement. Keep your lower back pressed against the floor to prevent hyperextension. Lower legs only as far as you can while maintaining spinal contact with the floor.

4

Drive through your core to lift both legs back up to the starting position by flexing at the hips and contracting the lower abdominals. Return to the bent-knee position with controlled movement, avoiding momentum. Exhale as you lift and engage the rectus abdominis throughout.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Hip Raise bent knee is an incredibly effective Strength, Stretching movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

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

Hip Raise bent knee