Hip Raise
Hip Raise is a home workout exercise that targets glutes & hip flexors, and hamstrings and involves the abs and lower back. This exercise isolates and strengthens the glutes like no other exercise.
BEGINNER
Bent-Knee Swiss Ball Reverse Hip Raise
Bent-Knee Swiss Ball Reverse Hip Raise mainly targets the glutes — both the gluteus maximus and gluteus medius and the hamstrings. Your quads, core, and hip adductors will be working, too.
Demonstration Video
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Target Muscles
Instructions
- Lie face down on the Swiss Ball, hands shoulder-width apart in front of you on the floor. Stabilize your body and lift your legs off the floor, bending your knees into a ball, and keeping your stomach tight.
- Squeeze your glutes and stretch your legs straight behind you so that they form a straight line with your knees and shoulders. Pause and then bend your knees back to the starting position.
Tips
- Don't rush the repetitions. Move slowly and with control.
- Make sure you squeeze your glutes into the top position so your hips take most of the workload.
Alternative Exercises
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