Today we are going to look at another Calisthenics(bodyweight) abdominal exercise. This exercise is a compound(multi-joint) movement. The Bent Knee Hip Raise is another useful exercise to use when you are traveling or on days you just can't make it to your local gym.
This article will include a video, image and written step by step description on how to do the Bent Knee Hip Raise also commonly called the Reverse Crunch exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
How to do Bent Knee Hip Raises
Step by Step Description
Step 1: Lay down with your back flat on the floor. Place your arms on the ground next to your sides.
Step 2: Bend your knees, so they have a 75-degree angle in them. Now lift your feet off of the ground by about 2 inches.
Step 3: Keep the 75-degree angle in your legs, exhale and use your lower abs to pull your knees in towards you. Keep moving your legs and roll your pelvis backward until your hips are off of the floor and your knees are over your chest. Squeeze your core and hold this position for one to two seconds.
Step 4: Inhale and use a slow and controlled movement to return your feet to the starting position(remember they should not come any closer than 2 inches to the floor).
You have now completed one repetition. Repeat for the recommended amount of reps.
This exercise gets rated at a beginner difficulty level. It is a useful tool for people who are just starting core training.
There are two different ways that you can make this exercise more difficult. The first is to perform it with your legs straight. Your other option is to add ankle weights to add some extra resistance.
For maximal difficulty combine the two methods. So you will keep your legs straight and attach weights to your ankles.
Being a Calisthenics(bodyweight) exercise all you need is your body and an area large enough for you to lay down.
Additionally, you may need a pair of ankle weights if you want to use progressive overload with this lift to continue increasing its difficulty.
Bent Knee Hip Raise Muscles Worked
The Primary muscles worked by this lift are your Abdominals.
The Secondary muscles involved are your Lower Back, Glutes and the Hip Flexors.
Bent Knee Hip Raise Benefits
You will increase your flexibility, agility, and strength of the hip flexor.
Increasing your core strength has been shown to reduce lower back pain and can even eliminate it in some cases.
Use a slow and controlled movement no fast jerky movements. The slower you perform the exercise, the more tension you will feel placed on to your core.
As I and many others have said before building up a strong core is essential to keeping your lower back injury free.
For some people strengthening their core will also increase the amount of weight they can move on other compound lifts like Deadlifts and Squats.
While lifting your legs is nowhere near as fun as lifting 500lbs off the floor or squatting 300lbs on your back, it is the essential part of your training, and you definitely should not be ignoring it. So get your ass out of that chair lay down, bend those knees and start lifting those legs today to iron proof your core for tomorrow.