Bent Leg Hip Raise Video

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Bent Leg Hip Raise Description

Step 1. Lie on the floor with your knees bent, heels on the floor, and head up.

Step 2. Keeping your feet together, use your lower abdominals to raise your hips off the floor bringing your knees towards your forehead. At the top of the movement your feet should be over your head.

Step 3. Lower your legs back down, letting your feet lightly touch the floor.


The bent leg hip raise is a basic core exercise for strengthening the lower abs. This exercise works the lower abs in the same way as a crunch works the upper abs. By bending the leg, the user should not feel a stretch in the hamstring, allowing him to focus on just the abs. Typically, the hands are put behind the head (see video above) but the raises may be performed with the hands across the chest or on the floor for balance. As this is a shorter motion, effort should be made to perform the exercise in a controlled manner rather than rapidly. This exercise is a safe core exercise for those with lower back problems, however, the user should be careful not to pull the legs past the point of any strain.

Bent Leg Hip Raise 1

Bent Leg Hip Raise 2

Updated: April 11th, 2015