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
Hip Raise With Knee Squeeze
Hip Raise With Knee Squeeze is a basic bodyweight workout that increases the strength of the glutes, hamstring, and lower back.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back with your knees bent and your heels on the floor. Keep your feet hip-width apart. Place a medicine ball between your knees.
- Tighten your abs and press your heels into the floor, lift your hips and squeeze your knees. Finish the movement by tensing your buttocks, being careful not to engage your lower back, and returning to the starting position.
Tips
- Squeeze your buttocks at the top of the movement for a full contraction.
- Press the ball between your knees at all points of the movement.
- Your weight and strength should come from your heels. Avoid pressing with your toes.
Alternative Exercises
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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