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Bent-Knee Hip Raise

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Exercise Data

Type: Strength Main Muscle Worked: Abdominals Equipment: Body Only Mechanics Type: Compound Level: Beginner Sport: NoForce: Pull
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8.0

Out of 10

Excellent

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Bent-Knee Hip Raise
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Bent-Knee Hip Raise Guide

Main Muscle: Abdominals

  1. Lay flat on the floor with your arms next to your sides.
  2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
  3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
  4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
  5. Repeat for the recommended amount of repetitions.

Variations: You can straighten your legs to make it harder or wear ankle weights.

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Tip: Bent-Knee Hip Raise

Exercise Rating
7/10

Aug 1, 2014 5:37 PM: I find that if you raise your legs all the way over your head and put your feet on the floor (you can push your hands down to help you throw your legs over your head if need be), it can make it easier to feel the tension and may actually work your abs even better. If you put your knees as close as you...+See More

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Review: Bent-Knee Hip Raise

Exercise Rating
8/10

Jul 16, 2014 7:33 AM: Felt great, really works the abs

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Tip: Bent-Knee Hip Raise

Exercise Rating
10/10

May 31, 2014 4:26 AM: I'm doing those during tv ad breaks :-)

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Review: Bent-Knee Hip Raise

Exercise Rating
10/10

May 11, 2014 11:16 PM: I will do this tomorrow! :)

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Review: Bent-Knee Hip Raise

Exercise Rating
10/10

Oct 5, 2013 12:36 AM: this is a simple exercise without machine or barbell or ... .

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Tip: Bent-Knee Hip Raise

Exercise Rating
7/10

Apr 25, 2010 1:53 PM: Heavy medicine ball makes the work out ten times better

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Review: Bent-Knee Hip Raise

Exercise Rating
10/10

Feb 4, 2010 9:21 AM: Great exercise for the lower abs. Its one of those exercises that you do at the house and not at the gym unless your chick.

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Review: Bent-Knee Hip Raise

Exercise Rating
8/10

Feb 3, 2010 8:52 AM: this one is good i tried it yesterday did 3 sets of 10 (not much) i was just trying but it really works i could feel it in my abs

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Review: Bent-Knee Hip Raise

Exercise Rating
7/10

Nov 15, 2009 10:58 PM: Really gets the lower half warmed up, great first lower ab exercise

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