Lying Hip Lift
Strengthen your glutes and core with Lying Hip Lifts! A simple yet effective exercise for a stronger, more stable you.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Lying Hip Lift
Starting Position:
1. Begin by sitting on the floor with your back against the exercise ball.
2. Walk your feet forward, slowly rolling your back onto the ball until your shoulders and head are supported while your lower back is resting on the ball.
3. Your feet should be flat on the ground, hip-width apart, with your knees bent at a 90-degree angle.
Movement Instructions:
1. Engage your core muscles and flatten your back against the ball.
2. Press your feet firmly into the ground as you lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Hold this lifted position for a moment, squeezing your glutes (butt muscles) at the top.
4. Slowly lower your hips back down towards the ground, returning to the starting position while maintaining control over the movement.
5. Repeat the lift for 10-15 repetitions, focusing on smooth, controlled movements.
Tips for Beginners:
- Start with a smaller range of motion if you're unsure or find it difficult.
- Keep your movements slow and controlled to ensure proper form.
- Breathe out as you lift your hips and breathe in as you lower them.