Bent-Knee Hip Raise

What it is

This foundational core exercise primarily targets your abdominal muscles. You perform it by lying on your back, bending your knees, and lifting your hips off the floor. It effectively strengthens your entire core by emphasizing controlled lower abdominal engagement. You use only your body weight for resistance.

Technique tips

• Maintain a consistent 75-degree bend in your knees throughout the movement.
• Initiate the lift using your lower abdominals, not your legs or momentum.
• Exhale as you lift your hips and inhale slowly as you return to the start.
• Aim to bring your knees over your chest at the top of the hip raise.
• Control your descent; do not let gravity drop your hips back down.
• Prevent arching your lower back by keeping your core engaged at all times.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.