Core / Beginner / Isolation (single joint)

Bent-Knee Hip Raise

A reverse crunch in which the bent legs are pulled toward the chest and the hips lift off the floor, targeting the lower abs.

At a glance

Primary

Abs

Secondary

Hip flexors, Obliques

Equipment

Bodyweight

Movement pattern

Trunk flexion, Hip flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. Lie on your back with arms at your sides and knees bent, feet just off the floor.
2. Contract your abs to curl your hips off the floor, bringing your knees over your chest.
3. Pause briefly at the top.
4. Lower your hips slowly back to the start without letting the feet touch down.

Tips

• Use the abs, not momentum, to lift the hips.
• Keep the arms relaxed on the floor.

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