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Hip Raise (bent knee)

Hip Raise (bent knee)

The Hip Raise (bent knee) is a fantastic exercise that targets the glutes, hamstrings, and lower back muscles. It is a simple yet effective movement that can be done at home or in the gym, with just a few modifications to suit different fitness levels. To perform the Hip Raise (bent knee), start by lying down on your back with your knees bent and feet flat on the floor. Your arms should be comfortably resting by your sides. Engage your core and glutes to lift your hips off the ground, while keeping your upper back and shoulders grounded. Be sure to maintain a straight line from your knees to your shoulders throughout the movement. Pause briefly at the top of the movement, squeezing your glutes, and then lower your hips back down to the starting position. The Hip Raise (bent knee) is an excellent exercise for strengthening the posterior chain. It targets the gluteus maximus, the largest muscle in the body responsible for hip extension and overall lower body power. By engaging the hamstrings and lower back muscles, this exercise can help improve hip stability, alleviate lower back pain, and enhance athletic performance. Adding the Hip Raise (bent knee) to your workout routine can provide numerous benefits. It not only helps build strong and powerful glutes but also improves overall core stability and balance. Additionally, this exercise can be modified to increase or decrease its difficulty by elevating your feet on a bench or adding resistance with a barbell or resistance band. Remember to maintain proper form throughout the movement, focusing on engaging the glutes and avoiding excessive arching of the lower back. Start with a few sets of 10-12 repetitions and gradually increase the intensity as your strength improves.


  • Start by lying flat on your back on a yoga mat or exercise mat.
  • Bend your knees and place your feet flat on the mat, hip-width apart.
  • Extend your arms alongside your body, with your palms facing down.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Press your heels into the mat and raise your hips off the ground, keeping your knees bent.
  • Continue to lift your hips until your thighs and torso are in a straight line.
  • At the top of the movement, pause for a moment, squeezing your glutes.
  • Slowly lower your hips back down to the starting position, maintaining control.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise.

Tips & Tricks

  • Engage your core throughout the entire exercise to help stabilize your body
  • Keep your glutes and hamstrings engaged as you raise your hips
  • Focus on squeezing your glutes at the top of the movement for a more intense contraction
  • Control the movement and avoid using momentum by going slow and steady
  • Make sure to maintain a neutral spine throughout the exercise
  • If you find it difficult to keep your balance, place your arms out to the sides for added stability
  • To increase the intensity, try adding resistance bands or placing a weight on your hips
  • Breathe out as you lift your hips and breathe in as you lower them
  • Don't overextend your lower back at the top of the movement; focus on the hip extension
  • Always warm up your glutes and hamstrings before performing this exercise


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