Hip Raise with Knee Squeeze
Muscle Groups: Glutes
Hip Raise with Knee Squeeze focuses on Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Hip Raise with Knee Squeeze with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a small ball or pillow between your knees.
- 2
Press through your heels, lift your hips towards the ceiling while squeezing the ball between your knees.
- 3
At the top, hold for a moment, then lower your hips back to the starting position.
Tips for Success
These tips will help you perform Hip Raise with Knee Squeeze safely and effectively while maintaining proper form.
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Keep your feet flat and avoid lifting your toes to stabilize your movement.
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Engage your core to prevent arching your back during the lift.
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Make sure to keep your knees aligned with your toes throughout the exercise.
Secondary Muscles
While Hip Raise with Knee Squeeze primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Hips . 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 Hip Raise with Knee Squeeze, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Hip Raise with Knee Squeeze, 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.
