Weighted Hip Raise with Head on Swiss Ball
Muscle Groups: Glutes
Weighted Hip Raise with Head 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 Head on Swiss Ball with proper form and technique.
- 1
Lie on your back with your shoulders resting on a Swiss ball, feet flat on the ground and legs hip-width apart.
- 2
Hold a weight (like a dumbbell or plate) on your hips, keeping your elbows by your sides for support.
- 3
Push through your heels and lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- 4
Lower your hips back down to the starting position and repeat.
Tips for Success
These tips will help you perform Weighted Hip Raise with Head on Swiss Ball safely and effectively while maintaining proper form.
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Keep your core engaged to protect your lower back during the lift.
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Avoid arching your back excessively; maintain a straight line from your shoulders to your knees at the top.
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Ensure your feet are flat on the ground and shoulder-width apart to maintain balance.
Secondary Muscles
While Weighted Hip Raise with Head 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 Head 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 Head 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.
