Weighted Hip Raise with Knee Squeeze
Muscle Groups: Glutes
Weighted Hip Raise with Knee Squeeze 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 Knee Squeeze with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2
Place a dumbbell or barbell across your hips, holding it with your hands for stability.
- 3
Position a yoga block, small ball, or rolled towel between your knees.
- 4
Engage your core and glutes, then drive through your heels to lift your hips off the floor.
- 5
As you lift, firmly squeeze the object between your knees.
- 6
Continue lifting until your body forms a straight line from your shoulders to your knees.
- 7
Hold this top position for a moment, maintaining the knee squeeze.
- 8
Slowly lower your hips back down to the starting position, controlling the weight.
- 9
Release the knee squeeze slightly as your hips touch the floor, then prepare for the next repetition.
Secondary Muscles
While Weighted Hip Raise with Knee Squeeze 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 Knee Squeeze, 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 Knee Squeeze, 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.
