How to do the Hip Raise Bent Knee
Primary: Glutes · also works Hamstrings, Lower Back.
The Hip Raise Bent Knee exercise targets the glutes and lower back muscles. It is particularly effective for building strength and stability in the posterior chain. This exercise is suitable for beginners and requires no equipment, making it an excellent addition to any workout routine for enhancing lower body strength.
Step by step
- 1
Lie flat on your back with your knees bent and feet flat on the floor.
- 2
Place your arms by your sides with your palms facing down.
- 3
Drive through your heels to lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Coaching cues
- Engage your core throughout the movement to protect your lower back.
- Focus on squeezing your glutes at the top of the lift to maximize muscle contraction.
- Avoid letting your knees splay out during the movement to keep tension on your glutes.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Hip Raise Bent Knee alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hip Raise Bent Knee work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Lower Back
How many sets and reps of Hip Raise Bent Knee should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hip Raise Bent Knee?
Same movement pattern, different equipment: Clamshell, Donkey Kick, Frog Pump, Glute Bridge, Glute Bridge March, Hip Thrust.
Is the Hip Raise Bent Knee good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.