Lying Hip Knee Raise
Strengthen your core & lower abs! This exercise targets your abs and hip flexors for a stronger, more stable core.
The Lying Hip Knee Raise is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lying Hip Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Flexor (iliopsoas); Lower Back (quadratus lumborum)
Lying Hip Knee Raise Variations and Alternatives
How to do the Lying Hip Knee Raise
Lying Hip Knee Raise
Positioning
Lie flat on your back on a comfortable surface, such as a mat or carpet.
Keep your arms at your sides or place them under your lower back for support.
Extend your legs straight out in front of you, keeping them together.
Engage your core by tightening your abdominal muscles.
Movement
Raise your legs: Slowly lift your legs off the ground, keeping them straight. Raise them until they form a 90-degree angle with your torso.
Bend your knees: From the raised position, bend your knees and draw them toward your chest. Your hips should lift slightly off the ground.
Return to starting position: Extend your legs back to the straight position without letting them touch the ground. This completes one rep.
Repeat: Perform 10-15 repetitions, focusing on slow, controlled movements.
Tips
Keep your back flat against the mat throughout the exercise to avoid strain.
Remember to breathe: exhale while raising your legs and inhale as you lower them.
Start slowly and increase reps as you become more comfortable with the movement.
Lying Hip Knee Raise FAQs
What muscles does the Lying Hip Knee Raise work?
The Lying Hip Knee Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Lying Hip Knee Raise?
None. The Lying Hip Knee Raise is a bodyweight exercise, so you can do it anywhere.
Is the Lying Hip Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Lying Hip Knee Raise variations and alternatives?
Similar exercises include the Alternating 45-Degree Backward-Lean Knee Raise, Decline Knee Raise, 45-Degree Hollow Body and Incline Hip Raise.
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