Beginner
Swiss Ball Reverse Hip Raise
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Swiss Ball Reverse Hip Raise provides muscular strength and endurance in the lower back, glutes, and hamstrings while actively engaging the core throughout the movement.
Exercise Instructions
-
Step 1
Lie down with your abdomen on a Swiss ball and your hands on the floor. -
Step 2
Stabilize your body and lift your legs until they are at least parallel to the floor and hold this position. Pause, then return your legs to the starting position.
Muscle Groups
Swiss Ball Reverse Hip Raise targets Abs, Glutes, Hamstrings, Shoulders, Spinal Erectors as seen below.
Exercise Tips
- Keep your core tight throughout the exercise, so you don't arch your lower back.
- Squeeze your buttocks as you lift your legs.
- Keep your body balanced on the ball, and don't twist your torso to one side or the other.
Reverse Hip Raise
Intermediate
Hip Raise
Beginner
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