Hip Raise Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Obliques, Gluteus Maximus, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bridge Lift
Visualised Target Muscle Groups
Front
Back
How to: Hip Raise Bridge
- Lie flat on your back with your knees bent and feet flat on the floor.
- Position your arms at your sides with palms facing down.
- Press through your heels to lift your hips off the ground, forming a straight line from shoulders to knees.
- Hold briefly at the top of the movement, squeezing your glutes.
- Slowly lower your hips back to the starting position and repeat.
Common Mistakes
- Lifting too high, which can cause back strain.
- Not engaging the core muscles, leading to improper form.
- Allowing knees to cave inward during the movement.
Modifications
- Perform the exercise with a lower range of motion if you feel discomfort.
- Use a cushion or mat under your back for added comfort.
Tips
- Keep your feet flat on the ground and shoulder-width apart.
- Engage your core as you lift your hips to avoid straining your lower back.
- Squeeze your glutes at the top of the movement for maximum effectiveness.
Hip Raise Bridge Alternatives
Tags
glutes
core
strength
beginner
exercise
lower body