Single-leg Hip Raise with Knee Hold
Muscle Groups: Glutes
Single-leg Hip Raise with Knee Hold focuses on Glutes, with Hips, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Hip Raise with Knee Hold with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the ground. Raise one leg by bending the knee, keeping your shin vertical.
- 2
Press through your grounded foot to lift your hips off the floor, squeezing your glutes at the top. Hold your raised knee for a moment to engage your core.
- 3
Lower your hips back down slowly while keeping the raised leg in position. Repeat for the desired number of repetitions before switching legs.
Tips for Success
These tips will help you perform Single-leg Hip Raise with Knee Hold safely and effectively while maintaining proper form.
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Keep your lower back pressed into the floor to prevent arching during the lift.
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Don’t let your knee drop out to the side; keep it aligned over your ankle for better stability.
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Focus on squeezing your glutes at the top to effectively engage the muscles and avoid using your lower back.
Secondary Muscles
While Single-leg Hip Raise with Knee Hold primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Hamstrings . 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 Single-leg Hip Raise with Knee Hold, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Hip Raise with Knee Hold, 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.
