Core · Bodyweight
Lying Hip Knee Raise
How to do the lying hip knee 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 legs extended and arms at your sides. Keeping your lower back pressed down, draw both knees up toward your chest while curling your hips slightly off the floor, then lower with control back to the start. Move slowly and keep tension on the abs.
- 1Your lower abs pulling the knees and hips up
- 2A small posterior tilt of the pelvis at the top
- 3Controlled tension as you lower the legs
Common mistakes
- Swinging your legs to create momentum
- Letting your lower back pop off the floor on the way down
- Pulling with the hip flexors instead of curling the pelvis
Muscles worked
The lying hip knee raise mainly works the lower abs, with the hip flexors, upper abs, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the lying hip knee 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.