Weighted Single-leg Hip Raise
Muscle Groups: Glutes
Weighted Single-leg Hip Raise focuses on Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Hip Raise with proper form and technique.
- 1
Lie on your back with one knee bent and the other leg straight, foot resting on a weighted plate or dumbbell placed at hip level.
- 2
Press through the heel of the bent knee and lift your hips towards the ceiling, squeezing your glutes at the top.
- 3
Lower your hips back down without touching the ground and repeat for reps before switching legs.
Tips for Success
These tips will help you perform Weighted Single-leg Hip Raise safely and effectively while maintaining proper form.
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Keep your core engaged to avoid arching your lower back.
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Avoid letting your knee flare out to the side; keep it in line with your foot.
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Ensure the weight is manageable to maintain control throughout the movement.
Secondary Muscles
While Weighted Single-leg Hip Raise 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 Single-leg Hip Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Single-leg Hip Raise, 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.
