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Lying Bent Knee Raise

Step by step instructions, muscle activation and variants for the Lying Bent Knee Raise.

EasyAbs

About this exercise

The lying bent legs raise is a beginner-friendly core exercise performed flat on the back. By keeping the knees bent, the lever arm is shortened, making the movement more manageable than a straight-leg raise while still effectively targeting the lower abdominals. It is an excellent foundation exercise for building core strength.

How to Perform

  • Lie flat on your back with your legs bent at approximately 90 degrees and feet lifted slightly off the floor
  • Place your hands flat on the floor beside your hips or under your lower back for support
  • Keeping the knees bent, draw your knees toward your chest by contracting your abs
  • Pause when your hips are slightly off the floor
  • Slowly lower your feet back toward the starting position without letting them touch the ground
  • Maintain tension in your abs throughout the entire set

Muscle Activation

Primary
Abs
Secondary
Core

About the Lying Bent Knee Raise

The Lying Bent Knee Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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