Bent-Knee Hip Raise

A beginner strength exercise for the abs, with no equipment.

Movement guide

Bent-Knee Hip Raise

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bent-Knee Hip Raise demonstrated on the 3D figure

3D demoBent-Knee Hip RaiseBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Captain's chair knee raise demonstrated on the 3D figure

3D demoCaptain's chair knee raiseIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hanging knee raise demonstrated on the 3D figure

3D demoHanging knee raiseIntermediate · Pull-up bar

Smith Machine Hip RaiseBeginner · Strength machine + A bench or box

Elbow-to-knee crunch demonstrated on the 3D figure

3D demoElbow-to-knee crunchBeginner · No equipment

Hanging straight-leg raise demonstrated on the 3D figure

3D demoHanging straight-leg raiseAdvanced · Pull-up bar

Knee plank demonstrated on the 3D figure

3D demoKnee plankBeginner · No equipment

Knee side plank demonstrated on the 3D figure

3D demoKnee side plankBeginner · No equipment

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Questions people ask

What muscles does the Bent-Knee Hip Raise work?

Mainly the abs.

What equipment do I need for the Bent-Knee Hip Raise?

No equipment: your body weight and a little floor space.

Is the Bent-Knee Hip Raise good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Captain's chair knee raise.

How do I make the Bent-Knee Hip Raise harder?

Progress to the Captain's chair knee raise, or add load, range or slower lowering once your form is solid.