Bent-knee Swiss Ball Reverse Hip Raise
Muscle Groups: Abs
Bent-knee Swiss Ball Reverse Hip Raise focuses on Abs, with Lower Back, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Bent-knee Swiss Ball Reverse Hip Raise with proper form and technique.
- 1
Lie on your back with your calves resting on a Swiss ball and your arms at your sides for support.
- 2
Engage your core and lift your hips towards the ceiling, squeezing your glutes at the top. Keep your back straight during the movement.
- 3
Lower your hips back down to the ground in a controlled manner, keeping tension in your core and glutes.
Tips for Success
These tips will help you perform Bent-knee Swiss Ball Reverse Hip Raise safely and effectively while maintaining proper form.
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Keep your hips level and avoid arching your lower back during the lift.
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Your knees should stay aligned with your feet; don’t let them splay out to the sides.
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Start with smaller ranges of motion if you feel any discomfort or strain.
Secondary Muscles
While Bent-knee Swiss Ball Reverse Hip Raise primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Bent-knee Swiss Ball Reverse Hip Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Bent-knee Swiss Ball Reverse Hip Raise, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
