Bent Knee Hip Raise

What is Bent-Knee Hip Raise? The bent-knee hip raise is a bodyweight exercise that targets the glutes, hamstrings, and lower back. This exercise helps strengthen the posterior chain and improve overall core stability.

Tutorial

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms by your sides, palms facing down.
3. Engage your core and glutes to lift your hips off the ground.
4. Keep your upper back and shoulders on the mat while raising your hips as high as possible.
5. Pause at the top for a second, then lower your hips back down with control.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Arching the lower back excessively.

• Relying too much on momentum instead of engaging the glutes. - Lifting the hips too high, leading to hyperextension of the lower back.

• Allowing the knees to cave inwards during the movement.

Tips for Better Results

• Focus on squeezing your glutes at the top of the movement for maximum activation.

• Keep a controlled pace throughout the exercise to ensure proper muscle engagement. - Maintain a neutral spine position by bracing your core.

• Breathe continuously and avoid holding your breath during the exercise.

Muscles Worked

• Glutes (Gluteus Maximus) - Hamstrings - Lower Back