Lying Leg Hip Raise

The lying leg hip raise is an effective exercise that targets the muscles of your lower body, particularly your glutes, hamstrings, and lower back. It is a compound movement that also engages your core muscles and helps improve stability and balance. This exercise can be performed on a mat or an exercise bench, making it easily accessible for both home and gym workouts. To perform the lying leg hip raise, you start by lying flat on your back with your knees bent and your feet flat on the floor. Place your arms by your sides with your palms facing down. From this position, lift your hips off the mat while keeping your upper back firmly planted on the ground. As you raise your hips, focus on squeezing your glutes and engaging your core. Pause briefly at the top of the movement and then slowly lower your hips back down to the starting position. Adding the lying leg hip raise to your exercise routine can help strengthen your glutes, improve hip mobility, and enhance your overall lower body strength. To increase the level of difficulty, you can add resistance by placing a weight plate or dumbbell on your hips. Remember to maintain proper form throughout the exercise, avoiding excessive arching of your lower back and ensuring that your knees stay in line with your hips. Incorporating the lying leg hip raise into your workout routine can contribute to improved athletic performance, increased lower body power, and enhanced posterior chain strength. Remember to always warm up before attempting this or any other exercise, and consult with a fitness professional to ensure proper form and technique.

Instructions

• Lie on your back on an exercise mat or the floor.
• Place your arms at your sides, palms facing down.
• Bend your knees and place your feet flat on the floor, hip-width apart.
• Engage your core and glutes.
• Exhale and slowly raise your hips off the floor, keeping your feet and shoulders in contact with the ground.
• Continue lifting your hips until your knees, hips, and shoulders are in a straight line.
• Hold this position for a moment while squeezing your glutes.
• Inhale and lower your hips back down to the starting position in a controlled manner.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your glutes and core throughout the movement
• Try to lift your hips as high as possible without straining your lower back
• Squeeze your glutes at the top of the movement for a stronger contraction
• Control the descent to fully work your muscles and avoid momentum
• Breathe out as you lift your hips and breathe in as you lower them
• Make sure to maintain proper form and alignment throughout the exercise
• Progressively increase the difficulty by using a resistance band or ankle weights
• Incorporate this exercise into your lower body or core routine for optimal results
• Increase the number of repetitions or sets as you get stronger
• Combine it with other exercises targeting the glutes and hamstrings for a well-rounded workout