Waist Exercise · Body Weight

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Hip Raise (bent Knee)

Category

Waist

Equipment

Body Weight

Target

Abs

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A bent-knee hip raise, done lying on the floor rather than off a bench, is essentially a floor-based glute bridge — the shortened range compared to a bench version limits how deep the hip extension goes, which makes it a gentler entry point for anyone building up to heavier glute bridge or hip thrust work.

How to Do the Hip Raise (bent Knee)

1. Lie on your back with knees bent and feet flat on the floor.
2. Rest your hands at your sides with palms facing downward.
3. Brace your core and glutes, then raise your hips until your body forms a straight line from knees to shoulders.
4. Pause briefly at the top, then lower your hips back down slowly.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the abs.

Muscles Worked

The Hip Raise (bent Knee) primarily targets the Abs, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Hip Raise (bent Knee) work?

The Hip Raise (bent Knee) primarily targets the abs, with the glutes and hamstrings assisting.

What equipment do I need for the Hip Raise (bent Knee)?

The Hip Raise (bent Knee) is done with no equipment — just body weight.

What's a good alternative to the Hip Raise (bent Knee)?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.