Bent-Knee Hip Raise
How to do the Bent-Knee Hip Raise
- 1
Lay flat on the floor with your arms next to your sides.
- 2
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- 3
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
- 4
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
- 5
Repeat for the recommended amount of repetitions.
How to program the Bent-Knee Hip Raise
Sets and reps
As a compound movement, the Bent-Knee Hip Raise responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bent-Knee Hip Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Bent-Knee Hip Raise work?
The Bent-Knee Hip Raise primarily targets the Abdominals.
What equipment do I need for the Bent-Knee Hip Raise?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Bent-Knee Hip Raise should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
