Bent-Knee Hip Raise

a.k.a. Reverse Crunch

Differentiation: Mechanics

This variation of a pull-in is unique. Here is how: you lift your hips only a few inches off the floor, maximizing the concentric contraction in your lower abs. You start with your legs bent in this exercise. Keeping your legs bent results in less of a range of motion than if you were performing Leg Pull-Ins.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Lie flat on your back on the floor with your knees bent.
4) Your arms and hands should be flat on the floor at a 60-degree angle to your body.
5) Place your feet together.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Exhale as you pull your feet and legs back toward your chest - keeping your knees bent at a 75-degree angle.
3) ...until your hips are off the floor and your knees are above your chest.
4) This is the ending position.
5) Squeeze your abdominal muscles and hold this position for a count of one second.
6) Then, inhale as you lower your legs and feet to the floor.
7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Make sure your knees reach at 75-degree angle during each rep
Be sure to contract your abs during every rep so you properly engage your core.
Keep your legs in the elevated position when lowering your feet to the starting position.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

Gear You'll Need

Brand Product Price
Valeo Exercise Mat $17.51


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