Lying Hip Knee Raise
Lying Hip Knee Raise Exercise Description
The lying hip knee raise is a supine core exercise that trains controlled posterior pelvic tilt and trunk flexion without momentum. It primarily targets the rectus abdominis, with the internal and external obliques assisting in lumbopelvic control. The hip flexors help bring the thighs toward the torso, but the goal is to initiate the movement by curling the pelvis to slightly lift the tailbone from the floor. Emphasis is on a small, smooth range driven by the abdominal wall rather than swinging the legs. Maintaining a neutral head and steady breathing keeps tension where you want it and reduces unnecessary strain through the lumbar region.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Hip Knee Raise Exercise
‘- Lie on your back with head and shoulder blades resting on the floor; arms at 30–45° from your sides, palms down for light stability.
– Bring thighs to vertical and bend knees to about 90°, shins parallel to the floor; feet together or hip‑width.
– Set your ribcage down and lightly brace the abdominal wall; keep the neck long and gaze up.
– Exhale and initiate by posteriorly tilting the pelvis; think “curl the tailbone up,” lifting the sacrum a few centimeters.
– Allow the knees to travel toward the chest as a result of the pelvic curl, not by yanking the thighs forward.
– Pause briefly at the top while maintaining smooth breath—no breath holding.
– Inhale and slowly uncurl the pelvis back to neutral, returning thighs to vertical and shins parallel.
– Keep the movement controlled; avoid swinging, kicking, or using arm drive.
– Maintain relaxed shoulders and an easy grip with the floor; do not press the low back aggressively—just controlled contact before the curl.
– Stop the range when you lose pelvic control or the low back arches; reset and repeat with the same tempo.
Lying Hip Knee Raise Tips
‘- Lie with your head and shoulder blades resting on the floor, arms at about 30–45° from your sides, palms down for light stability.
– Bring your thighs to vertical with knees bent about 90°, keeping shins parallel to the floor.
– Set your ribcage down and lightly brace your abdominal wall before starting the movement.
– Keep your neck long with your gaze up to maintain a neutral head position.
– Exhale and initiate by posteriorly tilting the pelvis—think “curl the tailbone up” to lift the sacrum a few centimeters.
– Let the knees move toward your chest as a result of the pelvic curl, rather than pulling the thighs forward.
– Pause briefly at the top position and maintain smooth breathing without holding your breath.
– Inhale as you slowly uncurl the pelvis back to neutral, returning thighs to vertical and shins parallel.
– Keep the movement small and controlled, avoiding swinging, kicking, or using your arms to drive the motion.
– Stop your range of motion when you lose pelvic control or your low back arches, then reset and repeat with the same tempo.
Lying Hip Knee Raise Beginner Introduction
The lying hip knee raise is an on-the-back core move centered on gently curling the hips and lower spine using the abs. The legs come toward the torso, but the main effort stems from the midsection rather than from tugging with the legs. This places the spotlight on the abs, with help from the side abs for steady control around the waist. The muscles at the front of the hips assist in drawing the thighs closer, yet the small lift of the tailbone is what defines the exercise.
The motion stays compact, slow, and smooth, which encourages control instead of swinging or using momentum. Head and shoulder blades rest on the floor, allowing the neck to stay long and relaxed while the gaze stays upward. Gentle, continuous breathing helps tension stay concentrated through the front of the torso and limits extra strain through the lower back. Because the range is modest and driven by careful curling of the pelvis, this exercise suits core training sessions where precision and body awareness matter more than high intensity or big movements.