Hip Bridge Raise
Strengthen your glutes and core with Hip Bridge Raise! Simple, effective, and perfect for all fitness levels. Get started now!
The Hip Bridge 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.
Optional Equipment
Hip Bridge Raise Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Hamstrings
Hip Bridge Raise Variations and Alternatives
How to do the Hip Bridge Raise
Lie on your back on a mat, with your knees bent and feet flat on the ground. Keep your arms at your sides with your palms facing down.
Brace your core and begin to push through your heels, raising your hips off the ground by squeezing your glutes and driving your hips upwards. Your body should form a straight line from your shoulders to your knees.
Hold the bridge position for a few seconds, then slowly lower your hips back down to the ground.
Repeat for the desired number of repetitions and sets.
To ensure proper form and avoid injury, make sure to engage your core throughout the movement, avoid arching your back excessively, and focus on lifting with your glutes rather than your lower back.
---
Hip Bridge Raise FAQs
What muscles does the Hip Bridge Raise work?
The Hip Bridge Raise mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Hip Bridge Raise?
None. The Hip Bridge Raise is a bodyweight exercise, so you can do it anywhere.
Is the Hip Bridge 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 Bridge Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Bridge Raise variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Ka Glute Bridge, Bodyweight Chest Glute Bridge Press and Bottle-Weight Glute Bridge.
Training calculators
Work out the numbers behind your training before your next session.