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.
- 2
Place a small ball, yoga block, or rolled towel between your knees.
- 3
Engage your core and gently squeeze the object between your knees.
- 4
Drive through your heels and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- 5
At the top, actively squeeze the object between your knees and contract your glutes.
- 6
Slowly lower your hips back down to the starting position, maintaining a slight squeeze on the object until your glutes touch the floor.
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.
