Lying Half Butterfly Raise
Target glutes with this twist on a classic! The Lying Half Butterfly Raise offers a unique way to sculpt your lower body.
The Lying Half Butterfly Raise is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Lying Half Butterfly Raise Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Lying Half Butterfly Raise Variations and Alternatives
How to do the Lying Half Butterfly Raise
Positioning:
Lie on your back on a flat, comfortable surface such as a yoga mat.
Bend your knees and place your feet flat on the ground, hip-width apart.
Bring the soles of your feet together, allowing your knees to fall out to the sides in a butterfly position.
Place your arms at your sides or cross them over your chest for balance.
Movement:
Engage your core muscles and maintain a neutral spine throughout the exercise.
Slowly lift your hips off the ground by pressing through your feet and engaging your glutes. Aim to lift your hips until your body forms a straight line from your shoulders to your knees.
Hold the lifted position for a moment while squeezing the glutes.
Lower your hips back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions, typically 10-15 reps.
Tips:
Keep your shoulders relaxed and away from your ears.
Avoid arching your lower back; focus on using your glutes and hamstrings to lift.
If you feel any discomfort in your lower back, reduce the range of motion or take a brief rest.
Lying Half Butterfly Raise FAQs
What muscles does the Lying Half Butterfly Raise work?
The Lying Half Butterfly Raise mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Lying Half Butterfly Raise?
None. The Lying Half Butterfly Raise is a bodyweight exercise, so you can do it anywhere.
Is the Lying Half Butterfly 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 Lying Half Butterfly Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Half Butterfly Raise variations and alternatives?
Similar exercises include the Glute Ham Sit-Up Raise, Glute Ham Raise, Happy Baby Pose and Hip Raise.
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