Hip Raise (Bent Knee)

Setup

1. 01Lie flat on your back on a mat.
2. 02Bend the knees and lift feet off the floor.
3. 03Place arms at your sides, palms down.
4. 04Press the lower back gently into the mat.

Execution

1. 01Exhale and curl the pelvis up toward the ribs.
2. 02Lift the hips a few inches off the floor.
3. 03Pause briefly at the top of the curl.
4. 04Lower the hips slowly back to the mat.

Checkpoints

• -The pelvis tilts and lifts; the legs do not swing.
• -Knees stay bent at roughly ninety degrees throughout.
• -Lower back returns to the mat under control each rep.
• -Neck and shoulders stay relaxed on the floor.

Common mistakes

• -Swinging the legs to generate momentum.
• -Pushing hard through the hands to lift the hips.
• -Lifting with the hip flexors instead of curling the pelvis.
• -Dropping the hips quickly instead of lowering slowly.