Lying Quarter Hip Raise
Strengthen glutes & core! The Lying Quarter Hip Raise is a simple exercise for a stronger, more stable you.
The Lying Quarter 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.
Lying Quarter Hip Raise Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Lying Quarter Hip Raise Variations and Alternatives
How to do the Lying Quarter Hip Raise
Lying Quarter Hip Raise
Positioning
Lie flat on your back on a comfortable surface such as a mat or carpet.
Bend your knees at a 90-degree angle so your feet are flat on the ground and close to your body.
Keep your arms at your sides with palms facing down for stability.
Movement
Engage your core by tightening your abdominal muscles.
Slowly raise your hips off the ground while keeping your upper back and shoulders on the mat. Your body should form a straight line from your knees to your shoulders at the top of the movement.
Hold this position for a brief moment.
Slowly lower your hips back down to the starting position without touching the ground, maintaining tension in your core.
Repeat for your desired number of repetitions, usually 10 to 15.
Tips
Focus on squeezing your glutes as you lift your hips.
Avoid arching your back excessively; keep your core engaged to protect your spine.
If you're a beginner, you can start with smaller lifts and gradually increase your range of motion as you become more comfortable.
Lying Quarter Hip Raise FAQs
What muscles does the Lying Quarter Hip Raise work?
The Lying Quarter 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 Lying Quarter Hip Raise?
None. The Lying Quarter Hip Raise is a bodyweight exercise, so you can do it anywhere.
Is the Lying Quarter 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 Lying Quarter Hip Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Quarter Hip Raise variations and alternatives?
Similar exercises include the Side Hip Glute Bridge Raise, Hip Raise, Incline Hip Raise and Incline Hip Leg Raise.
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