Hip Raise with Head on Swiss Ball
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower back
- Equipment
- Stability ball
- Movement pattern
- None
Steps
- 1 Lie on your back with your head and upper shoulders resting on a Swiss ball. Bend your knees and place your feet flat on the floor, hip-width apart, with your heels close to your glutes.
- 2 Ensure your neck is relaxed and your gaze is directed upwards. Let your hips drop towards the floor, creating a slight arch in your lower back.
- 3 Engage your glutes and drive through your heels to lift your hips off the floor. Continue lifting until your body forms a straight line from your knees to your shoulders.
- 4 Squeeze your glutes firmly at the top of the movement, holding this position briefly.
- 5 Slowly and with control, lower your hips back down towards the floor to return to the starting position.
