Exercises / Abdomen
Bent-knee hip raise (reverse curl)
- Strength
- Abdomen
- Mat
Curl the pelvis a short distance toward the ribs while keeping the knees bent. The arms steady the trunk rather than pulling it up.
Also called reverse curl, bent-knee reverse crunch.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Suggested start: 2 sets of 8-12 controlled repetitions; adjust range and volume to symptoms.
Start: Supine, knees bent with feet off the floor
Steps
- Lie on the back with arms out to the sides and hips and knees bent; lift the feet just off the floor.
- Exhale and draw the knees toward the chest, curling the pelvis a short distance off the mat.
- Pause briefly, then lower the pelvis and legs slowly without swinging.
Cues
- Let the pelvis curl; avoid throwing the legs
- Keep the head and shoulders relaxed
- Use a small, controlled range
Common mistakes
- Swinging the knees to create momentum
- Pulling the head forward
- Arching the low back on the return
Used for
- Trunk flexor strengthening
- Lumbopelvic control progression
Take care (1)
- Scale or avoid the movement if curling the pelvis provokes back or hip symptoms.
Evidence (1)
- In healthy adults, the reverse curl elicited rectus abdominis and external oblique activity; EMG does not establish a clinical outcome for this exercise.1
Easier
References (2)
- Willett GM, Hyde JE, Uhrlaub MB, Wendel CL, Karst GM. J Strength Cond Res. 2001;15(4):480-485. Relative activity of abdominal muscles during commonly prescribed strengthening exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.