Exercise guide · Beginner · Compound

Hip Raise (Bent Knee): How to Do It & Muscles Worked

The hip raise (bent knee) is a bodyweight exercise that targets the abdominal muscles, with secondary emphasis on the glutes and hamstrings. It involves lifting the hips off the ground while lying on your back with knees bent, engaging the core and posterior chain.

Primary muscles
Abs
Secondary muscles
Hamstrings , Glutes
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the hip raise (bent knee)
Front view: muscles worked by the hip raise (bent knee). Primary: abs. Secondary: hamstrings and glutes.
Back view: muscles worked by the hip raise (bent knee). Primary: abs. Secondary: hamstrings and glutes.
Primary Secondary

How to do the hip raise (bent knee)

  1. Step 1: Lie flat on your back with your knees bent and feet flat on the ground.
  2. Step 2: Place your hands by your sides, palms facing down.
  3. Step 3: Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Step 4: Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the hip raise (bent knee) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Hip Raise (Bent Knee) alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.