Bent-Knee Hip Raise

Core · Bodyweight

How to do it

Lie on your back with your arms at your sides and your knees bent about 75 degrees, feet off the floor. Without swinging, **bring your knees towards your chest lifting your hips off the floor**, hold a second at the top and lower very slowly to the start. The range is short and what counts is the hips leaving the floor, not the knees travelling. The classic mistake is swinging your legs for momentum: if the hips do not lift, the lower abs have done nothing.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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