Single-Leg Hip Raise
Single-Leg Hip Raise increases the strength in your hips, glutes, and abs. It is also a good core exercise.
BEGINNER
Single-Leg Hip Raise With Head On Swiss Ball
Single-Leg Hip Raise With Head On Swiss Ball strengthens your glutes and hamstring. While using a Swiss ball, ensure to engage your core actively.
Demonstration Video
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Target Muscles
Instructions
- Lie face down on the floor with your head, and upper back bent into a Bosu ball. Keep one leg bent at a 90-degree angle while straightening the other leg. This leg forms a straight line from the heel to the thigh.
- Raise your hips towards the ceiling while keeping your straight leg elevated. Pause at the top position, then return to the starting position in the opposite direction.
Tips
- Keep your leg under your knee throughout the exercise. Try not to place it too far in front of you.
- Keep your heel firmly pressed to the floor throughout the movement. Most of the power should be in the heel.
- Squeeze your buttocks as hard as you can at the top of the movement.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
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