Hip Raise (bent Knee)
beginner strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- beginner
The hip raise with bent knee is a foundational lower-ab exercise performed lying on the back with knees bent and feet in the air, then lifting the hips off the floor by contracting the lower abs. The bent-knee position keeps the exercise accessible while still producing meaningful lower-ab stimulus through the hip-lift motion. This is one of the most accessible lower-ab exercises in any program. No equipment required, scales easily, suitable for beginners. The exercise targets the rectus abdominis (lower portion specifically) and the deep transverse abdominis through the controlled hip lift. For trainees building foundational core strength, the bent-knee hip raise is the right starting point. Where this earns its place is as foundational lower-ab work. Combined with standard crunches and planks, hip raises complete basic core training. The trade-off is the modest training stimulus — pure bodyweight bent-knee hip raises won't drive serious development for advanced trainees. Progress to straight-leg variations or hanging work for continued progression.
Why train the Hip Raise (bent Knee)?
- Targets the lower abs specifically.
- Accessible to beginners and all fitness levels.
- Useful as foundation for hanging leg raise progressions.
- Costs nothing and requires no equipment.
- Pairs naturally with planks and crunches for compound core work.
- Suitable for those returning from injury at appropriate stages.
How to do the 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.
Muscles worked
Primary
abs
Secondary
glutes, hamstrings
Common mistakes to avoid
Using momentum to swing the hips
Slow controlled motion produces ab engagement. Swinging shifts work to momentum.
Letting the lower back arch off the floor
Press lower back into floor throughout to protect the lumbar spine.
Lifting too high
Modest lift (2-4 inches off floor) maintains lower-ab focus.
Bouncing through reps
Slow tempo (2 seconds up, 2 seconds down) drives more stimulus.
Holding the breath
Exhale on the lift, inhale on the lower.
Easier and harder variations
Easier
Reduce range. Or perform shorter sets while building strength.
Harder
Straighten the legs (hip raise with straight legs). Or progress to hanging variations.
Alternative exercises
Reverse crunch
Similar lower-ab work with slight variation in motion.
Hanging leg raise
Hanging version with much greater load.
Dead bug
Different floor-based core pattern.
How to program the Hip Raise (bent Knee) into your training
Sets and reps: 3 sets of 12-20 reps with 30-60 seconds rest. Frequency: 3 times per week. In core sessions: 3 sets of 15 hip raises, 3 sets of 30-second planks, 3 sets of 12 crunches.
Recovery and frequency
Minimal recovery cost. Daily training tolerable.
Frequently asked questions
How many reps?
12-20 per set.
How often?
3 times per week.
Will this build lower abs?
Foundationally. Progress to hanging variations for serious lower-ab development.
Bent vs straight leg hip raise?
Bent knee is easier; straight leg is more demanding.
Is this safe for back?
Generally yes when lower back stays pressed into floor.
When should I progress?
Once 20+ reps feel easy, transition to straight-leg or hanging variations.
Useful tools for this exercise
Build a workout with the Hip Raise (bent Knee)
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
