About this exercise
A bodyweight core exercise performed lying on your back where you simultaneously curl your hips and knees toward your chest, targeting the abdominals and deep core stabilizers.
Lying Hip and Knee Raise
Step by step instructions, muscle activation and variants for the Lying Hip and Knee Raise.
EasyAbsCore
How to Perform
- Lie flat on your back with legs extended and arms at your sides, palms pressing lightly into the floor
- Engage your core and press your lower back firmly into the floor
- Bend your knees and lift your feet off the ground, bringing your legs to a 90-degree angle
- Contract your abs to curl your hips off the floor, drawing your knees toward your chest
- Pause briefly at the top of the movement
- Slowly lower your hips and feet back toward the starting position without fully resting them on the floor
Muscle Activation
Primary
AbsCore
Secondary
GlutesHamstrings
About the Lying Hip and Knee Raise
The Lying Hip and 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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