Hip Raise (Bent Knee) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hip Raise (Bent Knee) is a bodyweight exercise that primarily targets the abdominal muscles while also engaging the glutes as a secondary focus. Performed lying on the back with knees bent and feet flat on the ground, it involves lifting the hips toward the ceiling by pressing through the heels and contracting the core and glutes. This movement strengthens and stabilizes the core, improves hip extension, and promotes better posture, all without the need for any equipment.
How to Perform
Lie on your back on a comfortable surface with your knees bent and feet planted firmly on the floor, spaced about hip-width apart.
Position your arms alongside your body with palms facing down to provide stability.
Tighten your abdominal muscles to maintain a neutral spine and support your lower back.
Gently lift your hips toward the ceiling by driving through your heels, fully contracting your glutes at the top.
Keep your knees aligned with your hips, avoiding any outward or inward drift.
Pause briefly at the top of the lift to maximize glute and core engagement, then lower your hips in a controlled manner back to the floor.
Continue for the planned number of repetitions, focusing on smooth, controlled movements and proper breathing throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your core throughout the entire movement to protect your lower back.
Press through your heels rather than your toes to maximize glute activation.
Avoid overextending your lower back at the top of the lift to prevent strain.
Keep your movements slow and controlled rather than using momentum.
Maintain knee alignment with your hips to reduce stress on the joints.
Squeeze your glutes at the top for a stronger contraction and better muscle engagement.
Breathe steadily, exhaling as you lift and inhaling as you lower.
Avoid letting your feet or heels lift off the ground during the exercise.
Use a mat or soft surface to provide support and comfort for your back.
Focus on quality over quantity; a few well-controlled reps are more effective than many rushed ones.
How Not to Perform
Do not arch your lower back excessively when lifting your hips.
Do not lift your heels or toes off the ground.
Do not let your knees flare outward or collapse inward.
Do not use momentum or jerk your hips up quickly.
Do not relax your core during the lift.
Do not hold your breath; avoid shallow or erratic breathing.
Do not let your glutes remain inactive at the top of the movement.
Do not lift your hips too high beyond a comfortable range of motion.
Do not place your arms under your hips for support, which reduces core engagement.
Do not rush through repetitions; maintain controlled, steady motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
