Hip Raise (Bent Knee)

Lie on your back with knees bent. Contract your lower abs to curl your hips off the floor. Lower slowly and repeat.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

body weight

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Position your arms at your sides or place them on your hips for stability.
Step 2Position Your Feet
- Ensure your feet are positioned directly under your knees, with your heels close to your glutes.
- Your toes should point forward or slightly outward for comfort.
Step 3Engage Your Core
- Before lifting, engage your core by tightening your abdominal muscles.
- This helps stabilize your spine and pelvis during the movement.
Step 4Lift Your Hips
- Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
- Keep your shoulders and head on the mat, and avoid arching your lower back.
Step 5Hold the Position
- Pause at the top of the movement for a moment, ensuring your body forms a straight line from your shoulders to your knees.
- Maintain tension in your glutes and core during the hold.
Step 6Lower Your Hips
- Slowly lower your hips back down to the starting position, controlling the movement.
- Avoid letting your lower back sag or your hips drop too quickly.
Step 7Repeat
- Repeat the hip raise for the desired number of repetitions, focusing on maintaining good form throughout.
Step 8Finish the Exercise
- After completing your reps, gently lower your hips to the mat and relax.
- Take a moment to stretch your glutes and lower back if needed.