Hip Raise
Step by step
How to perform
- Place your arms at your sides with palms facing down for stability.
- Engage your core and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold this position for a few seconds, making sure to keep your core engaged and your back straight.
- Slowly lower your hips back to the starting position, and repeat the exercise for your desired number of repetitions.
Overview
About this exercise
The Hip Raise exercise is a versatile workout that primarily strengthens the glutes, hamstrings, and core, promoting better balance, stability, and athletic performance. It's an excellent choice for anyone, from beginners to advanced fitness enthusiasts, due to its adaptability and effectiveness. People would want to do it because it can help improve overall body strength, enhance posture, reduce lower back pain, and potentially assist in injury prevention.
Coaching cues
Form tips
Before you lift your hips off the ground, make sure to engage your core and squeeze your glutes. This will not only help you lift your hips higher but also protect your lower back from strain. A common mistake is to only use the strength of your lower back to lift your hips, which can lead to injury.
Lift your hips by pushing through your heels until your body forms a straight line from your shoulders to your knees. Avoid the common mistake of lifting your hips too high, which can lead to hyperextension of the back. Also, make sure to lower your hips back down with control, rather than letting them drop suddenly
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