Incline Hip Raise
Strengthen your glutes and core with Incline Hip Raise! This exercise targets your posterior chain for a stronger, more toned you.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Incline Hip Raise
Positioning
1. Start by lying on your back on the incline bench. Ensure that your shoulders are positioned at the upper end of the bench and your head is supported.
2. Your upper body should be flat against the bench, while your lower back is slightly off the edge.
3. Extend your arms and place them at your sides or grasp the bench for support.
4. Keep your legs straight and your feet together, with your toes pointing up.
Movement
1. Begin the exercise by engaging your core and contracting your abdominal muscles.
2. Lift your legs straight up towards the ceiling until your body forms a straight line from your shoulders to your feet.
3. Keep your knees straight and avoid swinging your legs to ensure you engage the abdominal muscles effectively.
4. Slowly lower your legs back down without letting them touch the bench, stopping just above it.
5. Repeat the movement for the desired number of repetitions, focusing on controlled movements to maximize tension in your core.
Tips
- Maintain a steady breathing pattern – exhale as you lift your legs and inhale as you lower them.
- Start with a smaller range of motion if you're a beginner and gradually increase as you gain strength.
- Ensure that your lower back remains pressed into the bench throughout the exercise to protect your spine.