Hip Raise (bent knee)
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The bent-knee hip raise is a bodyweight core exercise that primarily targets the hip flexors (iliopsoas) and the lower fibers of the rectus abdominis (lower abs). Performed lying on your back, you curl your pelvis up off the floor to lift the hips, with the obliques, adductors, sartorius, pectineus, and tensor fasciae latae assisting. It is a beginner-friendly way to build lower-ab control and hip-flexor strength.
Cómo hacer el Hip Raise (bent knee)
- 1Lie flat on your back on a mat with your arms by your sides, palms down for stability.
- 2Bend your knees to roughly 90° and lift your feet so your thighs are vertical and your shins are parallel to the floor.
- 3Brace your core and tilt your pelvis slightly so your lower back presses gently into the mat.
- 4Curl your hips up toward your ribcage, lifting your tailbone and lower back off the floor.
- 5Keep your knees bent and stacked over your hips throughout the movement rather than swinging your legs.
- 6Pause briefly at the top with your hips fully raised and your lower abs fully contracted.
- 7Lower your hips back down under control until your tailbone touches the mat, keeping tension on the abs.
- 8Repeat for your target reps, then set your feet down to finish.
Consejos de técnica
- Drive the movement by curling your pelvis upward, not by kicking your legs out — think about bringing your hips toward your ribs.
- Move slowly and under control in both directions; the lowering phase is where much of the lower-ab work happens.
- Keep your knees at a steady bend so the load stays on your hip flexors and lower abs.
- Press your palms lightly into the floor for balance, but avoid pushing hard with your arms to assist the lift.
- Exhale as you curl your hips up and inhale as you lower.
Errores comunes
- Using momentum to swing the legs up, which shifts work away from the abs and reduces the training effect.
- Letting the lower back arch up off the mat at the bottom, which removes core tension and can strain the spine.
- Lifting only the legs without raising the hips, so the pelvis never curls and the lower abs barely engage.
- Pushing forcefully through the hands and arms to heave the hips up instead of lifting with the core.
- Dropping the hips back down quickly, wasting the lowering phase where the abs work hardest.
Preguntas frecuentes
What muscles does the bent-knee hip raise work?
It primarily works the hip flexors (iliopsoas) and the lower fibers of the rectus abdominis, with the obliques, adductors (longus, brevis), pectineus, sartorius, and tensor fasciae latae assisting.
Is the bent-knee hip raise good for beginners?
Yes. Bending the knees shortens the lever and lowers the difficulty, making it an accessible way to learn to curl the pelvis and build lower-ab and hip-flexor control before progressing to harder leg raises.
How is this different from a leg raise?
A leg raise mainly moves the legs up and down, while the bent-knee hip raise focuses on curling the pelvis to lift the hips off the floor. The hip raise puts more emphasis on the lower abs through pelvic curl.
How many sets and reps should I do?
Since it is a bodyweight movement, aim for higher reps — about 2 to 4 sets of 12 to 20 controlled repetitions. Progress by slowing the tempo or adding a longer pause at the top.
Where should I feel this exercise?
You should feel it in your lower abs and the front of your hips. If you feel it mostly in your lower back, you are likely arching instead of curling the pelvis — brace your core and keep your back flat at the bottom.
