Hip Raise With Knee Squeeze

Beginner

Owen Jones

17 Sep 2024

Hip Raise With Knee Squeeze is a basic bodyweight workout that increases the strength of the glutes, hamstring, and lower back.

Step 1
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.
Step 2
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.

Hip Raise With Knee Squeeze targets Abs, Back, Glutes, Hamstrings, Hip Abductors, Hips as seen below.

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.

Beginner

Beginner

Owen Jones

17 Sep 2024