Quick Answer
Hip Knee Raise is a beginner strength exercise that targets your abdominals and hip flexors. It uses a parallel bars. Support self on parallel bars (or Captain's Chair), forearms on pads, back supported.
Video Tutorial
How to Perform the Hip Knee Raise
- 1
Support self on parallel bars (or Captain's Chair), forearms on pads, back supported.
- 2
Legs hanging straight down.
- 3
Engage core.
- 4
Exhale, lift knees towards chest.
- 5
Raise as high as possible without momentum.
- 6
Hold briefly.
- 7
Inhale, lower legs slowly.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Hip Knee Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Seated Knee Tuck
Abdominals, Hip Flexors • Body Only
Alternating Hanging Knee Raise
Abdominals, Hip Flexors • Body Only
Knee Tuck
Abdominals • Exercise Ball
Hanging Knee Raise
Abdominals • Pull Up Bar
Seated Pike Compression Lift
Abdominals, Hip Flexors • Other
Hanging Pike Leg Raise Negative
Abdominals • Pull Up Bar
Frequently Asked Questions
What muscles does the Hip Knee Raise work?
The Hip Knee Raise primarily works your abdominals and hip flexors. Secondary muscles include the obliques and core.
What equipment do I need for the Hip Knee Raise?
The Hip Knee Raise needs a parallel bars. You can perform it at home or at the gym as long as you have what's listed.
Is the Hip Knee Raise suitable for beginners?
Yes. The Hip Knee Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Hip Knee Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hip Knee Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.