Alternating Lying Glute Bent-Knee Raise
Strengthen your glutes and improve hip mobility with the Alternating Lying Glute Bent-Knee Raise. A simple, effective exercise you can do anywhere!
The Alternating Lying Glute Bent-Knee Raise mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Alternating Lying Glute Bent-Knee Raise Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Alternating Lying Glute Bent-Knee Raise Variations and Alternatives
How to do the Alternating Lying Glute Bent-Knee Raise
Positioning:
Begin by lying face down on a mat.
Keep your legs bent at the knees, with your feet flat against the mat.
Place your forearms on the mat, resting your head on them for support. Your body should be in a straight line from your shoulders to your knees.
Movement:
Engage your core to stabilize your torso.
Lift one knee towards the ceiling, keeping your foot flat and your leg bent at approximately 90 degrees.
Squeeze your glutes as you lift your knee, raising it as high as you comfortably can without arching your back.
Hold the raised position for a moment, feeling the contraction in your glute.
Lower your knee back to the starting position slowly.
Repeat the movement with the opposite leg, lifting the knee towards the ceiling and squeezing your glutes.
Continue alternating between legs for the desired number of repetitions, maintaining control and form throughout the exercise.
Tips:
Focus on controlling the movement rather than using momentum.
Keep your hips level and avoid twisting your torso as you raise your knees.
Aim for smooth, deliberate movements to maximize glute engagement.
Alternating Lying Glute Bent-Knee Raise FAQs
What muscles does the Alternating Lying Glute Bent-Knee Raise work?
The Alternating Lying Glute Bent-Knee Raise mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and lower back. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Alternating Lying Glute Bent-Knee Raise?
None. The Alternating Lying Glute Bent-Knee Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Glute Bent-Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying Glute Bent-Knee Raise variations and alternatives?
Similar exercises include the Kneeling Glute Press, Alternating Lying Foot Opener, Alternating Lying Bent-Knee Hip Abduction and Alternating Lying Straight-Leg Lift.
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