Hip Raise (bent knee)
Expert Advice
Engage your core and squeeze your glutes at the top of the movement to maximize the effectiveness of the exercise.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Press your feet into the floor and lift your hips towards the ceiling, creating a straight line from your knees to your shoulders.
- Pause at the top and squeeze your glutes.
- Slowly lower your hips back to the starting position.
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Muscles Worked
Hip Raise (bent knee) primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hip Raise (bent knee) work?
Hip Raise (bent knee) primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hip Raise (bent knee)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hip Raise (bent knee) suitable for beginners?
Yes, Hip Raise (bent knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
