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 knees bent and your feet placed firmly on top of a Swiss ball.
- 2
Position a dumbbell or weight plate across your lower abdomen or hips, holding it securely with your hands.
- 3
Engage your glutes and hamstrings, then lift your hips off the floor by pressing your heels into the Swiss ball.
- 4
Continue lifting until your body forms a straight line from your shoulders to your knees.
- 5
Squeeze your glutes at the top of the movement, holding briefly.
- 6
Slowly lower your hips back down to the starting position, maintaining control of the weight and the ball.
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.
