In this article learn, how to do hip raise exercise, it’s benefits, correct form & proper technique with tips, common mistakes & VIDEO
Also Known As: Hip Bridge, Glute Bridge
Targets: Glutes, Core, And Hamstrings
Hip Raises is an excellent bodyweight exercise that strengthens your glutes (butt), hamstrings (back of the thigh), calves, core and your lower back.
When done correctly, this move works as a basic rehab exercise to improve core strength and spinal stabilization.
Hip Raises is good warm-up exercise before you begin your main workout routine. This is particularly a great “warm-up” before performing Deadlifts, Squats and any type of overhead pressing.
Hip Raises Benefits
This is a great move to start with, if you are looking for adding strength to your core and buttocks.
This move targets muscles in the erector spinae that run the length through your back from your neck to tailbone.
It stretches stabilizers of the posterior chain, including gluteus maximus, hip abductors & hamstrings.
As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.
The overall strength improves, as these muscle groups become stronger. A strong core will also help improve your posture, help reduce lower back pain.
Actually, if you use good form, the valuable bridge moves are generally safe for people with chronic back problems and can help in pain management.
How To Do Hip Raises Exercise – Correct Form & Proper Technique
Lie on your back on an exercise mat with your knees bent and feet flat on the floor about hip width distance apart. Place your arms out to your sides, with palms facing downward, at about a 45-degree angle.
(i) Tighten your abdominal – imagine you’re about to be punched in the belly – squeeze your glutes tightly.
(ii) Slowly raise your hips by pushing your feet through the floor so that your body forms a straight line from your knees to shoulders.
(iii) Squeeze your core and pull your belly button back toward your spine.
(iv) Hold the position for 10 to 30 seconds – as you keep your core tightened and glutes squeezed.
(v) Slowly lower your body back to the starting position.
(v) Relax for 5 seconds & repeat the movement again. Do this drill for 5-10 times.
Form and Technique – Avoid These Mistakes
Don’t raise your hips too high. Hyperextending your lower back can cause strain.
Don’t allow your hips to sag as you try to hold the bridge position. To start with you may hold the bridge position for only a few seconds at a time until you build up enough strength.
Watch this video to learn the correct form & the right technique to Hips Raises: