glutesbody weight
hip raise (bent knee)
hip raise (bent knee) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie flat on your back with your knees bent and feet flat on the ground
Step 2. Place your hands by your sides, palms facing down
Step 3. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders
Step 4. Pause for a moment at the top, then slowly lower your hips back down to the starting position
Step 5. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringscore
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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