Hip Raise (bent knee) Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Adductor Brevis, Rectus Abdominis, Adductors, Tensor Fasciae Latae, Obliques, Adductor Longus, Sartorius, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bent Knee Hip Raise
Visualised Target Muscle Groups
Front
Back
How to: Hip Raise (bent knee)
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms at your sides or under your lower back for support.
- Engage your core and raise your hips off the ground.
- Hold for a second at the top and slowly lower back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back instead of keeping it flat.
- Using momentum instead of controlled motion.
- Not fully engaging the core muscles.
Modifications
- Perform on a softer surface like a mat for comfort.
- Reduce range of motion if experiencing discomfort.
Tips
- Ensure your knees are bent throughout the movement.
- Engage your core to maximize effectiveness.
- Controlled movements enhance muscle engagement.
Hip Raise (bent knee) Alternatives
Tags
waist
core
strength
Iliopsoas
bodyweight
beginner
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