Bent-Knee Hip Raise
Bent-Knee Hip Raise is a strength – reverse trunk flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Internal and external obliques
- Exercise type
- Strength – reverse trunk flexion
Exercise technique
- Lie down
Lie on your back with arms at your sides.
- Knees
Maintain approximately 75 degrees of knee flexion.
- Start
Lift your feet slightly from the floor.
- Draw closer
Keep knee angle fixed as you bring your thighs toward your torso.
- Curl
Tilt your pelvis backward to lift your hips off the floor.
- Pause
Briefly contract your abdominals as your knees approach your chest.
- Return
Slowly lower your pelvis and legs with lower-back control.
Key technique points
- Maintain consistent knee bend.
- Finish with a pelvic curl.
- Keep your shoulders down.
- Lift your hips only slightly.
- Do not swing your legs at the bottom.
- Exhale as you lift.
Common mistakes
Changing knee angle
Do not fold and extend your legs uncontrollably to make the repetition easier.
Throwing the legs
Do not jerk your hips off the floor with momentum.
Releasing the lower back
Do not increase the lower-back gap as your feet descend.
Rolling onto the neck
Do not turn pelvic lifting into rolling onto your shoulders.
Pushing with the hands
Do not press hard into the floor to lift your torso with your arms.
Hitting the sacrum
Do not drop your pelvis onto the mat and skip braking.
Frequently asked questions
Bent-Knee Hip Raise: why is “Changing knee angle” a mistake?
Do not fold and extend your legs uncontrollably to make the repetition easier.
Bent-Knee Hip Raise: why is “Throwing the legs” a mistake?
Do not jerk your hips off the floor with momentum.
Bent-Knee Hip Raise: why is “Releasing the lower back” a mistake?
Do not increase the lower-back gap as your feet descend.
Bent-Knee Hip Raise: why is “Rolling onto the neck” a mistake?
Do not turn pelvic lifting into rolling onto your shoulders.
Bent-Knee Hip Raise: why is “Pushing with the hands” a mistake?
Do not press hard into the floor to lift your torso with your arms.
Bent-Knee Hip Raise: why is “Hitting the sacrum” a mistake?
Do not drop your pelvis onto the mat and skip braking.
What should I focus on when doing Bent-Knee Hip Raise?
Maintain consistent knee bend. Finish with a pelvic curl. Keep your shoulders down. Lift your hips only slightly. Do not swing your legs at the bottom. Exhale as you lift.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.