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All exercises

Hip raise (bent knee)

Beginner

Hip raise (bent knee) is a isolation bodyweight exercise for the abs, also working the glutes and hamstrings.

What it works

Primary muscle

Abs

Also works

GlutesHamstrings

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie flat on your back with your knees bent and feet flat on the ground.
  2. 2Place your hands by your sides, palms facing down.
  3. 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.
  4. 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Smith hip raiseSmith machine
  • Lying leg-hip raiseBodyweight
  • Elbow-to-kneeBodyweight
  • Knee touch crunchBodyweight
  • Lying elbow to kneeBodyweight
  • Band standing crunchResistance band

Easier variations

  • Seated side crunch (wall)Bodyweight

Harder variations

  • Weighted overhead crunch (on stability ball)Weight plate
  • Decline crunchBodyweight
  • Smith hip raiseSmith machine
  • Gorilla chinBodyweight
Logged today · 1 min restHip raise (bent knee)

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