Hip Raise Bridge
Target Muscle
Secondary Muscles
Equipment
Place your arms at your sides with your palms facing down for stability.
Slowly lift your hips off the floor by squeezing your glutes, keeping your back straight and pushing through your heels, until your body forms a straight line from your shoulders to your knees.
Hold this position for a few seconds, keeping your core engaged and your hips lifted.
Gradually lower your hips back down to the starting position, ensuring that you do not just drop your hips, but control the movement. Repeat this process for your desired number of repetitions.
Pro Tip
**Avoid Arching Your Back**: A common mistake is arching the back during the exercise which can cause lower back strain. Instead, focus on keeping your spine in a neutral position throughout the movement. Engage your core muscles to help maintain this alignment. **Controlled Movement**: Don't rush the exercise. Lift your hips off the floor slowly and lower them back down with control. This will help to engage the right muscles and prevent injury. **Full Hip Extension**: To get the most out of the exercise, ensure that you lift your hips until they are in line with your knees and shoulders. This full extension is where the maximum glute activation occurs. Avoid the common mistake