Weighted Hip Raise with Feet on Swiss Ball
Muscle Groups: Glutes
Weighted Hip Raise with Feet on Swiss Ball focuses on Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Hip Raise with Feet on Swiss Ball with proper form and technique.
- 1
Lie on your back with your shoulders on the floor and feet resting on a Swiss ball. Place a weight plate or dumbbell on your hips to add resistance.
- 2
Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.
- 3
Hold for a moment at the top, then lower your hips back down to the starting position.
Tips for Success
These tips will help you perform Weighted Hip Raise with Feet on Swiss Ball safely and effectively while maintaining proper form.
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Keep your core tight to avoid arching your lower back during the lift.
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Ensure your feet stay stable on the Swiss ball throughout the movement.
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Use a light weight at first to master the form before increasing resistance.
Secondary Muscles
While Weighted Hip Raise with Feet on Swiss Ball 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 Weighted Hip Raise with Feet on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Hip Raise with Feet on Swiss Ball, 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.
