Major Muscles Worked:
Legs, Glutes, Core
Hip Raises
Set Up:
- Lie on the floor with knees bent, feet flat on the floor, knees pointing towards the ceiling.
Your arms are straight along your side body. - Optional for 1 Legged Hip Raises: Lift one foot off the ground.
The raised leg doesn’t have to be straight, or in any specific position. Just off the floor.
The Movement:
- Press through your heels, and your arms.
- Engage your glutes, raise your hips towards the ceiling.
Raise your hips as high as you can. - Slowly lower your hips to the floor.
Specific Cues:
- Keep your head on the ground in a neutral position (don’t turn your head to the right or left).
- Do not press through the balls of your feet.
- At the top of the movement, you want your knees to be directly above your heels.
Glute Bridges
Set Up:
- Sit against a bench, chair or swiss ball.
If you’re against a bench or chair, you want your back to hit the edge of the chair just at the line of your armpits. - Your knees bent, feet flat on the floor, knees pointing towards the ceiling.
The Movement:
- Press through your heels, and engage your glutes.
- Hinging your back on the bench, chair or swiss ball, raise your hips towards the ceiling until you’re in a table top position.
Raise your hips as high as you can without overarching your back. - Slowly lower your hips to the floor.
Specific Cues:
- You may add a weight to your hips to increase the resistance.
- Keep your in a neutral position (don’t turn your head to the right or left, nor should you ).
- Do not press through the balls of your feet – make sure you’re pressing through your heels.
- At the top of the movement, you want your knees to be directly above your heels. So, you may need to adjust your foot position after the first few repetitions.
Other Variations
Banded Glute Bridge