Hip raises, also known as glute bridges, are a great exercise for strengthening your glutes, hamstrings, and core. Here's how to perform them correctly:
How to Perform a Hip Raise
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Starting Position:
- Lie on your back with your knees bent.
- Place your feet flat on the floor, hip-width apart. (Reference: 0:12)
- Rest your arms by your sides with your palms facing down. (Reference: 0:12)
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The Movement:
- Engage your glutes and core.
- Lift your pelvis toward the ceiling, creating a straight line from your knees to your shoulders. (Reference: 0:43)
- Squeeze your glutes at the top of the movement.
- Slowly lower your hips back down to the starting position.
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Repetitions:
- Repeat the movement for the desired number of repetitions. Typically, 10-15 repetitions for 2-3 sets is a good starting point.
Tips for Effective Hip Raises
- Maintain Proper Form: Focus on squeezing your glutes at the top of the movement and keeping your core engaged throughout the exercise. Avoid arching your back.
- Control the Movement: Avoid just dropping your hips back down; control the descent to engage your muscles more effectively.
- Progression: To make the exercise more challenging, you can add weight (such as a dumbbell or barbell across your hips), perform single-leg hip raises, or use a resistance band around your thighs.
