Hip Raise (bent knee)

The Hip Raise (bent knee) is a fantastic exercise that primarily targets your glutes, hamstrings, and lower back muscles. It's an effective way to strengthen and tone your posterior chain while also improving your overall core stability. This exercise can be performed both at home and in the gym, making it a versatile option for anyone looking to enhance their lower body strength. To perform the Hip Raise (bent knee), begin by lying down on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms straight along your sides, palms facing down, for added stability. Engage your core muscles by drawing your belly button in towards your spine. Next, press through your heels and lift your hips off the ground while keeping your shoulders and upper back in contact with the floor. Focus on squeezing your glutes throughout the movement, and avoid overarching your lower back. Pause at the top for a moment to intensify the muscle engagement. Slowly lower your hips back down to the starting position, maintaining control throughout the entire movement. Repeat for the desired number of repetitions, aiming for a smooth and continuous motion. Remember to breathe naturally and listen to your body, adjusting the range of motion and intensity as needed. Incorporating the Hip Raise (bent knee) into your workout routine can help you develop strong glutes and hamstrings, improve hip mobility, and enhance overall lower body function. Remember to pair this exercise with a well-rounded fitness program that includes a variety of movements to promote balanced strength development. Consult with a fitness professional to ensure proper form and technique to maximize results and minimize any risk of injury. So, get ready to experience the benefits of the Hip Raise (bent knee) and take your lower body training to the next level!

Instructions

• Lie down on your back with your knees bent and feet flat on the floor.
• Position your arms straight by your sides, palms down.
• Engage your core muscles and squeeze your glutes to lift your hips off the floor.
• Continue to raise your hips until your body forms a straight line from your knees to your shoulders.
• Hold the position for a moment, and then slowly lower your hips back down to the starting position.
• Repeat for the desired number of repetitions.
• Remember to breathe steadily throughout the exercise and maintain proper form.

Tips & Tricks

• Make sure to engage your core muscles throughout the entire exercise to enhance stability and maximize the benefits.
• Gradually increase the range of motion as you get stronger and more comfortable with the movement.
• To intensify the exercise, pause for a couple of seconds at the top of the movement to increase the time under tension.
• Focus on squeezing your glutes and hamstrings to activate the posterior chain effectively.
• Maintain a controlled and steady pace rather than rushing through the repetitions.
• Avoid overarching your lower back during the exercise by keeping your core and glutes engaged.
• If you experience any discomfort or pain in your lower back, it may be helpful to place a folded towel or mat under your hips for added support.
• Breathe deeply and consistently throughout the exercise to ensure proper oxygen flow to your muscles.
• To add variety, try performing the hip raise with a resistance band placed just above your knees to engage your hip abductor muscles.
• Remember to warm up before attempting any exercise to prepare your muscles and reduce the risk of injury.