Bent-Knee Hip Raise

About This Exercise

The Bent-Knee Hip Raise is a beginner-level core exercise that focuses on isolating the abdominal muscles through a controlled pelvic tilt and hip lift. It effectively trains the rectus abdominis while minimizing lower back strain by keeping the knees bent.

1Setup

Lie flat on your back on the floor. Place your arms straight alongside your torso, palms down. Bend your knees to approximately 75 degrees and lift your feet so they are hovering 1-2 inches off the floor. Engage your core to press your lower back gently into the mat, establishing a neutral spine.

2Execution

Initiate the movement by drawing your navel toward your spine and tilting your pelvis backward (posterior pelvic tilt). Continue this motion to slowly peel your hips and tailbone up off the floor, bringing your knees toward your chest. Exhale during this lifting phase. At the top, your knees should be above your chest—pause briefly to squeeze your abs. Inhale as you slowly reverse the movement, lowering your hips back to the starting position with control, maintaining the knee angle and foot hover. Avoid using momentum or swinging your legs.

Pro Tips

• Initiate the movement with a posterior pelvic tilt—think of trying to flatten your lower back against the floor.
• Move slowly and deliberately to prevent swinging and maintain tension on the abs.
• Exhale as you lift your hips; inhale as you lower them back down.
• Keep your neck and shoulders relaxed; avoid pulling with your arms or jerking your head.