The hip raise is a bodyweight exercise that targets the abdominal muscles, with secondary emphasis on the glutes and hamstrings. It involves lifting the hips off the ground while lying on your back with knees bent, engaging the core and posterior chain.
Also Works
GlutesHamstrings
How to Perform
1
Lie flat on your back with your knees bent and feet flat on the ground.
2
Place your hands by your sides, palms facing down.
3
Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
4
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Drive through your heels and squeeze your glutes at the top, holding for 2 seconds to maximize muscle activation.
•Keep your core braced throughout the movement to prevent your lower back from hyperextending at the top.
•Position your feet about hip-width apart with toes pointing forward for optimal glute engagement.
Common Mistakes
•Hyperextending the lower back at the top instead of stopping when the body forms a straight line from knees to shoulders.
•Pushing through the toes instead of the heels, which shifts the emphasis from glutes to quads.
•Rushing through reps without pausing at the top, missing the peak contraction.