Weighted Single-leg Hip Raise with Foot on Medicine Ball
Muscle Groups: Glutes
Weighted Single-leg Hip Raise with Foot on Medicine Ball 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 Medicine Ball with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell or weight plate across your hips.
- 2
Extend one leg straight up towards the ceiling or straight out in front of you.
- 3
Place the heel of your other foot firmly on top of a medicine ball.
- 4
Engage your core and drive through the heel on the medicine ball to lift your hips off the floor.
- 5
Continue lifting until your body forms a straight line from your shoulders to your knee, squeezing your glutes at the top.
- 6
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Secondary Muscles
While Weighted Single-leg Hip Raise with Foot on Medicine Ball 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 Medicine Ball, 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 Medicine 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.
