Beginner
Bent-Knee Swiss Ball Reverse Hip Raise
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Bent-Knee Swiss Ball Reverse Hip Raise targets Glutes, Hamstrings, Spinal Erectors as seen below.
Exercise 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.
Hip Raise
Beginner
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