Bent-Knee Hip Raise

Also called bent knee hip raise, lying knee raise and floor knee raise.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Lay flat on the floor with your arms next to your sides.

1. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
2. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
3. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
4. Repeat for the recommended amount of repetitions.

Cues

• Lie flat, arms at your sides.
• Knees bent, feet just off the floor.
• Pull the knees in, lift the hips.
• Lower slow, don't drop the feet.

Common mistakes

• Using momentum.
• Low back arching.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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