Bent-Knee Hip Raise

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Pull

How to do the Bent-Knee Hip Raise

Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bent-Knee Hip Raise

Questions

What muscles does the Bent-Knee Hip Raise work?

Mainly the abs.

Is the Bent-Knee Hip Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bent-Knee Hip Raise?

Good alternatives that train the abs: 3/4 Sit-Up, Air Bike, Bottoms Up or Butt-Ups.

How many sets and reps of the Bent-Knee Hip Raise should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).