Hip Raise - Bent Knee Leg

Recommendations: 1-3 Sets, 10-15 Reps

Beginner Abdominals Strength Body Only Compound Gym Home

Purpose: This exercise is a controlled, balanced abs exercise for building tone and shape to the lower abs.

Benefits: This is a good exercise for core abdominal muscle development.

Lay flat on the floor. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed be your sides with your palms on the floor. Lift your feet off the floor by about 2 inches. This is the starting position. Using your lower abs, crunch your knees to your chest as you maintain the 90 degree bend in your legs. Continue until your hips lift from the floor by rolling your pelvis backward. Exhale during this movement. At this point your knees should be over your chest. Contract your abs at the top of the movement for 1-2 seconds. Return to the starting position. Keep your feet off the floor until you have completed all repetitions. Inhale during this movement. Repeat for the recommended number of repetitions.


The abdominal muscles have different important functions. They provide movement and support to the torso and assist in the breathing process. In addition, these muscles serve as protection for the inner organs and, together with the back muscles, provide postural support

Step 1

Lay on the floor with your feet about 2 inches above it. Keeping your knees slightly bent, crunch your knees to your chest.

hip-raise-bent-knee-leg-step-0

Lay flat on the floor. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed be your sides with your palms on the floor. Lift your feet off the floor by about 2 inches. This is the starting position.

Step 2

Contract your abs, bringing your knees to your chest.

hip-raise-bent-knee-leg-step-1

Using your lower abs, crunch your knees to your chest as you maintain the 90 degree bend in your legs. Continue until your hips lift from the floor by rolling your pelvis backward. Exhale during this movement. At this point your knees should be over your chest.

Step 3

Return to the starting position. Keep your feet off the floor until all repetitions have been done.

hip-raise-bent-knee-leg-step-2

Contract your abs at the top of the movement for 1-2 seconds. Return to the starting position. Keep your feet off the floor until you have completed all repetitions. Inhale during this movement.