Hip Raise (Hip Thrust)
Hip raise (hip thrust) is an excellent abdominal exercise if it is done properly. In addition to strengthening your lower abs, hip raise (hip thrust) exercise works your butt and quadriceps. Adding ankle weights will allow you to work the quadriceps muscles in the thighs.
Hip Raise – Proper Exercise Technique
STARTING POSITION (SETUP): Lie flat on your back with your legs in the air and perpendicular to the floor (or crossed), your knees unlocked, your toes pointed, and your hands extended at your sides, palms down. You can also put your hands underneath your tailbone (your buttocks) or holding on to a bench behind your head.
MOVEMENT (ACTION): Using your lower abs and shifting your weight towards your shoulders, lift your hips and glutes off the floor. Keep your legs in a vertical position throughout the exercise. Hold for a second in this position, then slowly return to the starting position.
Hip Raise Additional Tips & Key Points
- Lift your hips just a few inches of the floor.
- Pull your navel inward and flex your glutes as you lift your hips.
- Lift your pelvis by pushing your legs upward in a vertical movement, raising your lower back slightly with each contraction.
- Do not raise your entire torso when lifting. Movements that lift the pelvis are enough.
- Common mistakes: short movements using jerking motions to gain momentum and bounce, raising the hips too far so that you are resting only on your shoulders, and gaining momentum by flexing and extending the legs.
Muscles Involved in Hip Raise
It works the entire lower part of the rectus abdominis, although the other torso and hip flexors are also involved.
Main muscles: rectus abdominis (lower portion)
Secondary muscles: external and internal obliques, transverse abdominal, iliopsoas
Antagonists: spinal erectors
- Hip Raise With Ankle Weights. Secure an ankle weight snugly around each ankle and follow the instructions above.
- Leg lift with hip raise (lying leg lift to hip raise). Raise your legs until they make a 90-degree angle with the floor. Once your feet are pointing at the ceiling, they need to move straight up toward the ceiling.
- To make hip raise easier, you can anchor your upper body by holding on to a bench or other stable object behind your head for support.