Weighted Marching Hip Raise with Feet on a Swiss Ball
Muscle Groups: Glutes
Weighted Marching Hip Raise with Feet on a Swiss Ball focuses on Glutes, with Hamstrings, Quads, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Marching Hip Raise with Feet on a Swiss Ball with proper form and technique.
- 1
Lie on your back with your feet resting on a Swiss ball and hold a weight across your hips, ensuring your back is flat against the ground.
- 2
Engage your glutes and push through your heels to raise your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- 3
Hold for a moment at the top, then slowly lower your hips back down to the ground while keeping control.
Tips for Success
These tips will help you perform Weighted Marching Hip Raise with Feet on a Swiss Ball safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to protect your lower back.
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Avoid arching your back; keep it flat against the floor as you raise your hips.
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Make sure the Swiss ball is stable and not rolling away during the exercise.
Secondary Muscles
While Weighted Marching Hip Raise with Feet on a Swiss Ball primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Quads, 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 Marching Hip Raise with Feet on a 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 Marching Hip Raise with Feet on a 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.
