How to Do the Bent-Knee Hip Raise
Beginner core exercise — bodyweight.
The Bent-Knee Hip Raise is a beginner-level core exercise that works several muscles together, led by the abs, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Core
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Lie on your back with your arms by your sides, palms down.
- 2Raise your legs with your knees bent at about 90 degrees and your thighs vertical.
- 3Use your lower abs to curl your hips off the floor, bringing your knees toward your chest.
- 4Pause briefly when your hips are lifted.
- 5Lower your hips slowly back to the floor without letting your legs swing.
- 6Breathe out as you lift and in as you lower.
How to program the Bent-Knee Hip Raise
- Do the Bent-Knee Hip Raise early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Bent-Knee Hip Raise alternatives
No space? These train the same abs, grouped by what you have available.
Easier and harder variations
The Bent-Knee Hip Raise is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Bent-Knee Hip Raise with a move for the opposing muscles — the Hyperextension (Back Extension) (lower back) or the Superman (lower back). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Bent-Knee Hip Raise can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Bent-Knee Hip Raise automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Bent-Knee Hip Raise work?
The Bent-Knee Hip Raise primarily targets the abs within the core muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Bent-Knee Hip Raise?
None — the Bent-Knee Hip Raise is a bodyweight exercise you can do anywhere, no gym required.
Is the Bent-Knee Hip Raise a compound or isolation exercise?
The Bent-Knee Hip Raise is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Bent-Knee Hip Raise should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Bent-Knee Hip Raise good for beginners?
Yes — the Bent-Knee Hip Raise is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Bent-Knee Hip Raise?
Good substitutes that train the same abs include the Air Bike (bodyweight), the Hanging Leg Raise (bodyweight), the Barbell Ab Rollout (barbell). Pick the one that matches the equipment you have.
Can I do the Bent-Knee Hip Raise at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
