Bent-Knee Hip Raise
How to do the Bent-Knee Hip Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
—
Body Only
How to do the Bent-Knee Hip Raise
- 1
Lay flat on the floor with your arms next to your sides.
- 2
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Bent-Knee Hip Raise set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |