10 Best Bent-knee Hip Raise Alternatives for Home Workouts
The Bent-knee Hip Raise is done lying on your back. Ranked closest by our scoring: the Decline Reverse Crunch, Butt-ups and the Tuck Crunch. Three harder versions, the Lying Leg-hip Raise, the Negative Crunch and the Arms Overhead Full Sit-up, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Bent-knee Hip Raise
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform Bent-knee Hip Raise
- Lay flat on the floor with your arms next to your sides.
- Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
- Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
- Repeat for the recommended amount of repetitions.
Ranked Bent-knee Hip Raise Alternatives
10 substitutes, ranked by how closely each one matches the Bent-knee Hip Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 
1. Decline Reverse Crunch
99% match- Abs
- Bodyweight
- Beginner
- Isolation
Pick this when you want an easier version that still works the abs.
How to perform this exercise
- Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
- Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
- While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
- Hold the contraction for a second and move your legs back to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
2. Butt-ups
99% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
- Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- At the top of the movement, squeeze your abs and pause for a moment.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
3. Tuck Crunch
99% match- Abs
- Bodyweight
- Beginner
- Isolation
It uses the same equipment and still works the abs.
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
- Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
Progression
4. Lying Leg-hip Raise
94% match- Abs
- Bodyweight
- Intermediate
- Isolation
Pick this when you want a harder version that still works the abs.
How to perform this exercise
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
- Engage your core and lift your legs off the ground, raising them towards the ceiling.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
Progression
5. Negative Crunch
94% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
6. Reverse Crunch
94% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your arms extended along your sides.
- Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
- Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
7. Flat Bench Leg Pull-in
94% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on an exercise mat or a flat bench with your legs off the end.
- Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
- Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
- As you breathe in, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
8. Sit-up
93% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
9. Roller Reverse Crunch
92% match- Abs
- Foam-roll
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you.
- Place the roller between your feet and grip it with your toes.
- Engaging your abs, lift your legs off the ground and curl your knees towards your chest, rolling the roller towards your body.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position, rolling the roller away from your body.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
Progression
10. Arms Overhead Full Sit-up
91% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms overhead, keeping them straight.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Bent-knee Hip Raise
- Equipment: bodyweight only, the same as the Bent-knee Hip Raise
- Body position: lying on your back, the same as the Bent-knee Hip Raise
Bent-knee Hip Raise FAQ
What muscles does Bent-knee Hip Raise work?
The Bent-knee Hip Raise primarily targets the rectus abdominis, with emphasis on the lower fibers that posteriorly tilt the pelvis. The movement also involves the transverse abdominis for stabilization and minimal hip-flexor contribution when you cue a controlled pelvic tuck.
Can I build muscle without doing Bent-knee Hip Raise?
Yes. You can hypertrophy the abs with progressive overload and high-quality reps using alternatives like weighted leg raises, slow-tempo reverse crunches, and longer time-under-tension hollow holds. Focus on increasing load, reps, or tempo while maintaining pelvic control and strict technique.
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