How to do the Hip Raise (bent Knee)
Hip Raise (bent Knee) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Hip Raise (bent Knee) demonstration · © GymiaFit
Hip Raise (bent Knee) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hip Raise (bent Knee) step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands by your sides, palms facing down.
- 3Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions.
Hip Raise (bent Knee) — questions
What muscles does the Hip Raise (bent Knee) work?
The Hip Raise (bent Knee) primarily targets the Abs. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Hip Raise (bent Knee)?
None — the Hip Raise (bent Knee) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hip Raise (bent Knee) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hip Raise (bent Knee)?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hip Raise (bent Knee) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.