Exercise guide
Hip Raise Bent Knee
- Beginner
- Isolation
- Rep-based
- Waist
The Bent Knee Hip Raise is a foundational core exercise that targets the lower abdominals and hip flexors by utilizing a posterior pelvic tilt. It is highly effective for improving pelvic stability and developing mind-muscle connection with the deep core.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms extended by your sides, palms facing down for support.
- Bend your knees at a 90-degree angle and lift your feet off the floor so your shins are parallel to the ground.
- Press your lower back firmly into the mat to eliminate any arch and engage your transverse abdominis.
How to do it
- Exhale and contract your lower abdominals to curl your hips off the floor, bringing your knees toward your chest in a controlled 'rolling' motion.
- Lift your pelvis as high as possible using only your core strength, avoiding the use of your hands to push off the floor.
- Inhale as you slowly lower your hips back to the starting position, maintaining the 90-degree bend in your knees throughout the descent.
- Perform the movement with a controlled tempo, focusing on a 2-second lift and a 2-second lowering phase.
Form checklist
- Keep your neck and shoulders relaxed and flat on the mat at all times.
- Ensure the movement comes from tilting the pelvis, not just swinging the legs.
- Stop the descent before your lower back begins to arch off the floor.
- Maintain a consistent 90-degree angle at the knees to keep the focus on the core.
Pro tips
- Focus on the 'shortening' of the distance between your belly button and your ribcage to maximize abdominal recruitment.
- Pause for one second at the peak of the contraction to emphasize the lower abdominal squeeze.
- Press your palms lightly into the floor only for balance, not as a primary driver for the lift.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Hold a small medicine ball or foam roller between your knees to increase adductor and deep core activation.
Frequently asked
- What muscles does the hip raise bent knee work?
- The hip raise bent knee primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the hip raise bent knee?
- The hip raise bent knee requires no equipment — just your body weight.
- Is the hip raise bent knee good for beginners?
- Yes. The hip raise bent knee is a beginner-friendly movement and a strong foundation to build on.