Smart Workout Diary

Hip Raise

The hip raise is a bodyweight exercise performed lying on your back and lifting the hips by contracting the glutes. It primarily trains the glutes and hamstrings while the abdominals help stabilize the pelvis and spine. It supports glute strength, hip-extension control, and general lower-body training.

Demonstration

Hip Raise — demonstration 1
Hip Raise — demonstration 2

Instructions

  1. Set up: Lie on your back with knees bent, feet flat on the floor about hip-width apart, and arms by your sides.
  2. Brace: Keep your head and upper back relaxed on the floor. Gently brace your abdomen and keep your ribs from flaring upward.
  3. Lift: Press through your heels and squeeze your glutes to raise your hips until your shoulders, hips, and knees form a straight line.
  4. Pause: Briefly hold the top position without arching your lower back or letting your knees collapse inward.
  5. Lower: Lower your hips under control to the floor and repeat. Stop if the movement causes sharp pain.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use your heels: Keep pressure through the heels to help emphasize the glutes and hamstrings.
  2. Keep ribs down: Do not gain height by arching the lower back; finish the lift with glute contraction.
  3. Track the knees: Keep knees aligned with the feet rather than allowing them to turn or collapse inward.
  4. Move smoothly: Use a controlled lift and descent instead of bouncing off the floor.
Exercise library