Core · Bodyweight
Bent Knee Hip Raise
How to do the bent knee hip raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with knees bent and feet flat on the floor, arms at your sides. Curl your pelvis up and lift your hips by rolling your lower back off the floor, bringing your knees toward your chest. Lower with control back to the start.
- 1Lower abs curling your pelvis up off the floor
- 2A short, controlled crunch driven by the core, not the legs
- 3Tension kept in the abs at the top of each rep
Common mistakes
- Swinging the legs to create momentum
- Pushing off the floor with your hands or feet
- Letting the hips drop fast instead of lowering under control
Muscles worked
The bent knee hip raise mainly works the lower abs, with the hip flexors, upper abs, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsSupport
- Upper AbsSupport
- ObliquesSupport
- GlutesMinor
Kovo programs the bent knee hip raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.