Exercise guide
Bent-Knee Hip Raise
The Bent-Knee Hip Raise is a bodyweight abdominal exercise performed while lying on the back. The knees move toward the chest and the pelvis curls upward, lifting the hips slightly from the floor. Keeping the knees bent shortens the lever compared with a straight-leg raise.
Training context
What is the Bent-Knee Hip Raise?
The main action is the small backward roll of the pelvis rather than simply pulling the knees closer. The abdominals control both the hip lift and the return to the floor.
The exercise can be used in a core session or near the end of a workout. A slow pace helps prevent momentum from taking over the short range.
Technique overview
Curl the pelvis instead of swinging
Lie on your back with your knees bent and feet slightly above the floor. Bring the knees inward, then use the abs to roll the pelvis and lift the hips a small distance. Lower slowly until the hips return to the floor without throwing the legs forward. Keep the neck and shoulders relaxed throughout the set.
Treat this as an overview and use a range, pace, and setup you can control.