Hip Raise exercise is a great bodyweight exercise that works your glutes, hamstrings, calves, lower abs and your lower back.

Hip Raises can be an effective warm up before exercise. This is especially true before doing Squats, Deadlifts and any type of overhead pressing.

This is a valuable exercise for building strength in the lower back and hamstring muscles which are often exposed to compression forces or strength imbalances if the quadriceps muscles are too strong.

Physical activities like soccer, basketball, running, golf and tennis use trunk rotation and hip flexion extensively.

Hip Raises will help improve mobility and flexibility.

Hip Raises Exercise How To

  • Lie on your back, brace your arms on the floor and keep your legs bent.
  • Contract your glutes then drive the hips up past parallel level by pushing your feet through the floor. Hold the top position for a count of “one”.
  • Slowly lower your glutes back to the starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Hip Raises is all about getting a good contraction and stretch at the glutes and hamstrings.

Tighten you lower abs by pulling down your ribcage. This position gives you a better feel when raising your hips.

Always push your hips higher past parallel position for a tighter contraction on your glutes and hamstrings.

VariationsGlute Bridge, Single Leg Hip Thrust

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Hip Raises

How To Do Hip Raises