How To Do Bent Knee Hip Raise

Bent Knee Hip Raise Exercise

Bent Knee Hip Raise is an effective exercise for isolating the lower abdominal muscles.

It also engages the hip flexors, oblique muscles and gives the lower back a nice, comfortable stretch.

Bent Knee Hip Raise can be used as a warm up to prime the hip flexors, lower abdominals and lower back before performing leg and back exercises.

Bent Knee Hip Raise will help develop flexibility in the hips, lower back and torso.

If you participate in activities that require hip flexion and trunk mobility such as soccer, running and rugby you should include Bent Knee Hip Raise in your program.

Bent Knee Hip Raise How To

  • Lie on your back and bring your knees toward your lower abdominal area. Your thighs must be perpendicular to the floor at an angle of 90 degrees. You can hook one foot behind the other for greater stability.
  • Place your hands alongside your hips.
  • Take a deep breath then exhale. Contract your hip flexors, pull your lower abdominals in and rotate your pelvis to lift your hips off the floor. Bring your knees as lose to your chest as possible. Hold the position for a count of “one”. Return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Bent Knee Hip Raise, in order to bring the knees as close to the chest, you will have to use a bit of momentum.

But hold the position at the top for a strong contraction and resist your bodyweight upon return to starting position.

Your lower back has to come up off the floor at the top position but it is important to note that at the starting position, your thighs must maintain its 90 degree angle.

Variations: Dead Bug, Leg Lowers, Leg Raises

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Bent Knee Hip Raise