Weighted Single-leg Hip Raise with Foot on Bench
Muscle Groups: Glutes
Weighted Single-leg Hip Raise with Foot on Bench 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 Foot on Bench with proper form and technique.
- 1
Lie on your back with one foot placed flat on a bench, knee bent at about a 90-degree angle.
- 2
Extend your other leg straight up towards the ceiling or straight out in front of you.
- 3
Place a dumbbell or weight plate across your hips and hold it securely with both hands.
- 4
Drive through the heel of the foot on the bench, lifting your hips off the floor.
- 5
Continue to raise your hips until your body forms a straight line from your shoulders to your knee.
- 6
Squeeze your glutes at the top of the movement.
- 7
Slowly lower your hips back down to the starting position with control.
Secondary Muscles
While Weighted Single-leg Hip Raise with Foot on Bench 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 with Foot on Bench, 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 with Foot on Bench, 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.
