Lying Half Butterfly Raise
Target glutes with this twist on a classic! The Lying Half Butterfly Raise offers a unique way to sculpt your lower body.
Muscle Groups
Primary
Secondary
Instructions
Positioning:
Lie on your back on a flat, comfortable surface such as a yoga mat.
Bend your knees and place your feet flat on the ground, hip-width apart.
Bring the soles of your feet together, allowing your knees to fall out to the sides in a butterfly position.
Place your arms at your sides or cross them over your chest for balance.
Movement:
Engage your core muscles and maintain a neutral spine throughout the exercise.
Slowly lift your hips off the ground by pressing through your feet and engaging your glutes. Aim to lift your hips until your body forms a straight line from your shoulders to your knees.
Hold the lifted position for a moment while squeezing the glutes.
Lower your hips back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions, typically 10-15 reps.
Tips:
Keep your shoulders relaxed and away from your ears.
Avoid arching your lower back; focus on using your glutes and hamstrings to lift.
If you feel any discomfort in your lower back, reduce the range of motion or take a brief rest.