Lying Hip Knee Raise

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended and arms resting at your sides or tucked under your glutes for support.
2. Press your lower back firmly into the floor to eliminate any arching.
3. Engage your core by pulling your belly button toward your spine.

How to do it

1. Exhale as you bend your knees and pull them toward your chest, lifting your hips slightly off the floor at the top of the movement.
2. Inhale as you slowly lower your feet back toward the floor, maintaining control and tension in the abs.
3. Stop just before your feet touch the ground to keep the muscles under constant tension.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your lower back in contact with the floor at all times.
• Avoid using momentum or swinging your legs to lift your hips.
• Keep your neck and shoulders relaxed to prevent strain.
• Focus on the 'tuck' of the pelvis rather than just moving the legs.

Pro tips

• At the top of the movement, focus on curling your tailbone toward your belly button to maximize lower abdominal engagement.
• Maintain a slight 'hollow body' position throughout the set to ensure the core, not the hip flexors, is doing the work.

Make it harder

• Straighten your legs completely to increase the lever length and resistance.
• Add a slow eccentric phase, taking 4-5 seconds to lower your legs back to the start.

Frequently asked

What muscles does the lying hip knee raise work?

The lying hip knee raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying hip knee raise?

The lying hip knee raise requires no equipment — just your body weight.

Is the lying hip knee raise good for beginners?

Yes. The lying hip knee raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals