hip raise (bent knee)

Lie flat on your back with your knees bent and feet flat on the ground.

Place your hands by your sides, palms facing down.

Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.

Pause for a moment at the top, then slowly lower your hips back down to the starting position.

Repeat for the desired number of repetitions.