Hip Raise (Bent Knee): Proper Form, Benefits, Sets, Tips & FAQ

Learn how to do the Hip Raise Bent Knee exercise with safe form, core control, step-by-step cues, sets by goal, common mistakes, FAQs, and recommended equipment.

Hip Raise (Bent Knee): Proper Form, Benefits, Sets, Tips & FAQ

Core Strength

Hip Raise (Bent Knee)

Beginner to Intermediate Bodyweight Lower Abs / Pelvic Control

The Hip Raise (Bent Knee) is a controlled bodyweight core exercise that trains the lower abs through a small but powerful pelvic curl. Instead of swinging the legs, you lift the hips by drawing the knees toward the chest and rolling the pelvis upward. As a result, this movement builds abdominal control, improves core stability, and teaches you how to move from the pelvis without relying too much on momentum.

This exercise looks simple, yet it requires patience and precision. Because the knees stay bent, the movement reduces some hip-flexor demand and makes it easier to focus on the abdominal curl. However, the goal is not to kick the legs upward. Instead, the goal is to press the lower back down, tilt the pelvis, and lift the hips with a smooth core contraction.

During the video, the rep begins with the athlete lying flat on the floor, knees bent, and feet lifted. Then, the knees travel toward the chest while the hips curl upward. After a short top contraction, the hips lower back down with control. Therefore, the exercise works best when each rep stays slow, compact, and deliberate.

Safety note: Keep the lower back controlled and avoid throwing your legs. If you feel sharp back pain, hip pinching, or neck strain, reduce the range of motion and slow the movement down.

Quick Overview

Body Part	Core
Primary Muscle	Rectus abdominis, especially the lower abdominal region
Secondary Muscle	Obliques, transverse abdominis, hip flexors, and deep core stabilizers
Equipment	None required; exercise mat recommended
Difficulty	Beginner to Intermediate

Sets & Reps (By Goal)

Beginner core control: 2–3 sets × 8–10 reps with a slow, clean tempo.
Lower-ab strength: 3–4 sets × 10–15 reps with a 1-second squeeze at the top.
Core endurance: 2–4 sets × 15–20 reps while keeping the hips controlled.
Warm-up activation: 1–2 sets × 8–12 reps before ab training or lower-body workouts.
Technique practice: 2 sets × 6–8 reps with a 3-second lowering phase.

Progression rule: First, increase control. Next, add reps. After that, add a longer pause at the top. Finally, progress to harder reverse crunch variations only when your hips lift without swinging.

Setup / Starting Position

Lie on your back: Place your body flat on the floor or on a firm exercise mat.
Position your arms: Keep your arms beside your body with palms down for light support.
Bend your knees: Bring your knees above your hips and keep them bent around 90 degrees.
Lift your feet: Keep your feet off the floor so your abs stay active from the start.
Brace gently: Pull your ribs down and lightly press your lower back toward the floor.
Relax your neck: Keep your head down and avoid pulling your chin aggressively toward your chest.

A good starting position should feel stable and quiet. If your lower back arches before the first rep, bring your knees closer to your body and reduce the range.

Execution (Step-by-Step)

Brace your core: Before moving, tighten your abs gently and keep your lower back close to the floor.
Draw the knees inward: Bring your knees slightly toward your chest without kicking or rushing the movement.
Curl the pelvis: Tilt your pelvis backward and lift your hips a few inches off the floor. This is the main working part of the exercise.
Squeeze at the top: Pause briefly when the hips are lifted and the abs are fully contracted.
Lower slowly: Bring your hips back to the floor with control instead of dropping them.
Reset with tension: Return to the starting position while keeping your feet lifted and your core engaged.
Repeat smoothly: Continue each rep with the same compact hip curl and controlled lowering phase.

Form checkpoint: The legs should guide the motion, but the abs should create the lift. If your hips only rise because your legs swing, slow down and make the movement smaller.

Pro Tips & Common Mistakes

Pro Tips

Think “pelvis first”: Start the lift by curling your pelvis, not by throwing your knees.
Use a small range: A short, clean hip lift is better than a large uncontrolled swing.
Exhale as you lift: Breathing out helps your ribs stay down and your abs contract harder.
Pause briefly: A short top squeeze makes the lower abs work more effectively.
Lower with control: The lowering phase is just as important as the lift.
Keep your head relaxed: Neck tension usually means you are bracing too hard in the wrong place.

Common Mistakes

Swinging the legs: This turns the exercise into momentum instead of core training.
Arching the lower back: This reduces abdominal tension and may irritate the lower back.
Dropping the hips: Fast lowering removes control and makes the movement less effective.
Lifting too high: Over-lifting can shift the movement away from the abs and into the back.
Pressing too hard with the arms: Your hands can stabilize you, but they should not drive the rep.
Rushing reps: Fast reps usually reduce abdominal control and increase compensation.

FAQ

What muscles does the Hip Raise (Bent Knee) work?

The Hip Raise (Bent Knee) mainly works the rectus abdominis, especially the lower abdominal region. In addition, the obliques and deep core muscles help stabilize your pelvis during each rep.

Is the Hip Raise (Bent Knee) the same as a reverse crunch?

It is very similar to a reverse crunch. However, this version emphasizes a compact bent-knee hip lift and a controlled pelvic curl rather than a large leg swing.

Should my hips lift off the floor?

Yes. Your hips should lift slightly at the top of each rep. However, the lift should come from your abs and pelvis, not from kicking your legs upward.

Why do I feel this in my hip flexors?

You may be using too much leg movement or allowing your lower back to arch. To fix this, bring your knees closer, move slower, and focus on curling your pelvis instead of lifting your thighs.

Is this exercise good for beginners?

Yes. Because the knees stay bent, this exercise is easier to control than many straight-leg ab exercises. Still, beginners should start with a small range and avoid swinging.

Can I do Hip Raises every day?

You can perform light sets often, especially for core practice. However, if your abs or hip flexors feel sore, take rest days and reduce volume.

Recommended Equipment

Thick Exercise Mat — adds comfort for your lower back, hips, and spine during floor-based ab work.
Non-Slip Yoga Mat — helps keep your body stable while you curl and lower the hips.
Adjustable Ankle Weights — useful for advanced progression once bodyweight reps are fully controlled.
Resistance Bands Set — helpful for pairing this exercise with anti-rotation and core stability drills.
Ab Wheel Roller — a stronger core-training tool to use after building solid abdominal control.

Tip: Start with only a mat. Then, add tools later if your reps stay controlled and your lower back remains stable.