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 knees bent and the soles of your feet resting on top of a Swiss ball.
- 2
Place a dumbbell or weight plate across your lower abdomen/hips, holding it in place with your hands.
- 3
Engage your glutes and core, then lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- 4
Maintaining this elevated hip position, slowly lift one foot off the Swiss ball, bringing your knee towards your chest as if marching.
- 5
Carefully place that foot back onto the Swiss ball, ensuring your hips remain high and stable.
- 6
Immediately repeat the marching motion with the other leg, lifting the opposite foot and bringing its knee towards your chest.
- 7
Continue alternating legs, keeping your hips elevated and stable throughout the movement.
- 8
After completing your desired repetitions on both sides, slowly lower your hips back to the starting position on the floor.
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.
