Hip Raise
Strengthen your glutes and core! The Hip Raise is a simple yet effective exercise for building a stronger, more stable you.
The Hip Raise is a compound exercise that mainly works the glutes & hips and core, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Hip Raise Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Hip Raise Variations and Alternatives
How to do the Hip Raise
Starting Position:
Lie on your back on the mat with your knees bent.
Place your feet flat on the ground, hip-width apart. Your heels should be close enough to touch your fingertips when you reach down.
Keep your arms relaxed at your sides, palms facing down.
Movement:
Engage your core muscles by tightening your abdominal area.
Press through your heels and lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Squeeze your glutes (buttocks) as you lift your hips for maximum effectiveness.
Hold:
At the top of the movement, hold the position for a moment. Ensure that your shoulders remain on the ground and that you are not pushing through your neck.
Lowering:
Slowly lower your hips back down to the starting position. Avoid letting your lower back sag or arch excessively during the descent.
Repetitions:
Perform 10-15 repetitions for 2-3 sets, taking a brief rest between sets as needed.
Tips for Success:
Maintain a steady breathing pattern; inhale as you lower your hips and exhale as you lift.
Ensure your knees stay aligned with your feet throughout the exercise and do not let them flare out to the sides.
Focus on using your glutes and lower back muscles rather than relying on momentum.
Hip Raise FAQs
What muscles does the Hip Raise work?
The Hip Raise mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Hip Raise?
None. The Hip Raise is a bodyweight exercise, so you can do it anywhere.
Is the Hip Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hip Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Raise variations and alternatives?
Similar exercises include the Side Hip Glute Bridge Raise, Glute Ham Raise, Hip Extension and Hip Bridge Raise.
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