Male

Hip Raise bent knee

Muscles involved

Incorporating the Hip Raise bent knee into your routine offers an excellent way to target your abdominals using just your own body weight. By curling your pelvis toward your chest with controlled knees, you engage the deep lower core muscles that traditional crunches often miss. The core stability and pelvic control you build through this movement directly translate into real athletic performance. Whether you are sprinting, jumping, or changing directions on the field, a strong lower abdominal wall acts as a solid bridge between your upper and lower body, protecting your lower back and transferring power far more efficiently during explosive athletic actions.

How to do it

1. Lie on your back with your arms at your sides and your knees bent 75°. 2. Lift your feet about 1 inch off the floor, maintaining the knee angle. 3. Bring your knees towards your chest, elevating your hips and rotating your pelvis backward. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep the lower part of your back in contact with the floor during the hip elevation. - Exhale when elevating your hips for a better core contraction. - Do not propel the movement with your neck or shoulders.