Hip Raise with Knee Squeeze
- Primary muscles
- Glutes, Adductors
- Secondary muscles
- Hamstrings, Abs
- Equipment
- Other
- Movement pattern
- None
Steps
- 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.
