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 your foot flat on the floor, close to your glutes.
- 2
Extend your other leg straight up towards the ceiling, keeping it in line with your bent knee.
- 3
Place a dumbbell or weight plate across your hips, holding it in place with both hands.
- 4
Drive through the heel of your bent leg, lifting your hips off the floor until your body forms a straight line from your shoulders to your extended foot.
- 5
Squeeze your glute at the top of the movement, ensuring your hips are fully extended.
- 6
Slowly lower your hips back down to the starting position, maintaining 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.
