Bent Knee Hip Raise
In SetGrip: Hip Raise (Bent Knee)
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Core flexion
- Secondary muscles
- Glutes, Hamstrings
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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With your knees bent and feet planted, the range is short and driven from the hips, which makes this a gentle entry point before straight-leg raises or reverse crunches. The glutes and hamstrings share the load with the abs, so squeeze at the top rather than chasing extra height from the lower back.
How to do the Bent Knee Hip Raise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
- Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Bent Knee Hip Raise work?
The Bent Knee Hip Raise primarily works the abs. It also involves the glutes and hamstrings, which assist the movement and stabilise the joints.
Is the Bent Knee Hip Raise good for beginners?
Yes. The Bent Knee Hip Raise is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bent Knee Hip Raise?
If you cannot do the Bent Knee Hip Raise, try the Smith Machine Hip Raise, the Flat Bench Leg Hip Raise or the Bicycle Crunch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bent Knee Hip Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.