Description

The hip raise (bent knee) is a lower body exercise that primarily targets the glutes and hip flexors.

Starting Position

Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.

Technical Execution

Engage your core muscles, press through your heels, and lift your hips off the ground until your body forms a straight line from shoulders to knees. Lower back down with control.

Range of Motion

Ensure a full range of motion by lifting your hips as high as possible without overarching the lower back.

Variations

For added challenge, try performing hip raises with a resistance band around your thighs or adding weight on your hips.

Common Mistakes

Common mistakes to avoid include arching the back excessively and relying too much on momentum rather than engaging the target muscles.

Practical Advice

Focus on squeezing your glutes at the top of the movement and maintaining a controlled motion throughout.

Additional Notes

It's important to maintain proper alignment of the spine and pelvis throughout the exercise to avoid strain on the lower back.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

glutes

Secondary Muscles

hip flexors