Hip Raise Bridge (version 2)

The Hip Raise Bridge (version 2) is a fantastic exercise for targeting the glutes, hamstrings, and lower back muscles. This exercise is performed lying on your back with your knees bent and feet flat on the floor, hip-width apart. It primarily focuses on activating the muscles in your posterior chain, which play a crucial role in stabilizing the hips and maintaining proper alignment during movement. The Hip Raise Bridge (version 2) offers several benefits, including strengthening the glutes, which can improve overall lower body power, stability, and athletic performance. It also helps to combat the effects of prolonged sitting by activating the muscles that tend to get weak and inactive during long periods of sitting. In addition to its muscle-strengthening benefits, this exercise also engages the core muscles. By performing a controlled movement, you can improve core stability and reinforce proper alignment of the spine. The Hip Raise Bridge (version 2) is a versatile exercise that can be easily modified to increase or decrease intensity as needed, making it suitable for individuals of all fitness levels. While this exercise primarily targets the glutes and hamstrings, it also indirectly engages other muscle groups like the quadriceps and calves to support the movement. Incorporating the Hip Raise Bridge (version 2) into your workout routine can help you develop a balanced and strong lower body while promoting overall stability and improved posture.

Instructions

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your hands by your sides, palms down.
• Engage your core and squeeze your glutes.
• Lift your hips off the ground, driving through your heels until your body forms a straight line from your knees to your shoulders.
• Hold the top position for a brief pause, focusing on squeezing your glutes.
• Slowly lower your hips back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your glutes and core throughout the exercise to maintain proper form.
• Ensure your shoulders are relaxed and away from your ears.
• Focus on pushing through your heels as you lift your hips up.
• Avoid overarching your lower back and maintain a straight line from your knees to your shoulders.
• To increase the challenge, try adding resistance by placing a dumbbell or weight plate on your hips.
• Breathe steadily throughout the movement to maintain control and stability.
• For a deeper stretch, hold the top position for a few seconds before lowering your hips back down.
• To target different muscle groups, vary the width of your foot placement.
• If you experience any discomfort or pain, consult with a professional before continuing with the exercise.
• To make the exercise more advanced, try performing it on an unstable surface like a stability ball or BOSU ball.