Lying Hip Lift
Strengthen your glutes and core with Lying Hip Lifts! A simple yet effective exercise for a stronger, more stable you.
The Lying Hip Lift is a compound exercise that mainly works the glutes & hips and core, with help from the hamstrings. You'll need: exercise ball.
Required Equipment
Lying Hip Lift Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Lying Hip Lift Variations and Alternatives
How to do the Lying Hip Lift
Lying Hip Lift
Starting Position:
Begin by sitting on the floor with your back against the exercise ball.
Walk your feet forward, slowly rolling your back onto the ball until your shoulders and head are supported while your lower back is resting on the ball.
Your feet should be flat on the ground, hip-width apart, with your knees bent at a 90-degree angle.
Movement Instructions:
Engage your core muscles and flatten your back against the ball.
Press your feet firmly into the ground as you lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Hold this lifted position for a moment, squeezing your glutes (butt muscles) at the top.
Slowly lower your hips back down towards the ground, returning to the starting position while maintaining control over the movement.
Repeat the lift for 10-15 repetitions, focusing on smooth, controlled movements.
Tips for Beginners:
Start with a smaller range of motion if you're unsure or find it difficult.
Keep your movements slow and controlled to ensure proper form.
Breathe out as you lift your hips and breathe in as you lower them.
Lying Hip Lift FAQs
What muscles does the Lying Hip Lift work?
The Lying Hip Lift 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 Lying Hip Lift?
Exercise ball.
Is the Lying Hip Lift 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 Hip Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Hip Lift variations and alternatives?
Similar exercises include the Hip Raise, Lying Shift Anterior Pelvic, Lying Butt Curl and Lying Double Glute Lift.
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