Hip Raise (bent Knee)

The hip raise (bent knee) is a bodyweight exercise that targets the abdominal muscles, with secondary emphasis on the glutes and hamstrings. It involves lifting the hips off the ground while lying on your back with knees bent, engaging the core and posterior chain.

Quick Facts

How to Do Hip Raise (bent Knee)

Follow these step-by-step instructions to perform Hip Raise (bent Knee) with proper form and technique.

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

Muscles Worked

Understanding which muscles Hip Raise (bent Knee) targets helps you integrate it effectively into your training program.

Benefits of Hip Raise (bent Knee)

Incorporating Hip Raise (bent Knee) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Abs Development: Hip Raise (bent Knee) directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Glutes and Hamstrings, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Hip Raise (bent Knee) build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Hip Raise (bent Knee) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Hip Raise (bent Knee), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Hip Raise (bent Knee), track these metrics during your workouts: