How high should I lift my hips?

Lift your hips until they are in line with your knees and shoulders. Avoid pushing so high that your lower back begins to arch uncomfortably.

Where should I feel the most effort?

The primary tension should be felt in your glutes and hamstrings. If you feel excessive strain in your lower back, check your pelvic tilt and core engagement.

Can I make this exercise harder without weights?

Yes, you can perform the movement with one leg extended in the air to increase the load on the working leg.

Hip Raise Lying Guide: Form, Benefits, and Tips

Master the lying hip raise with our expert-led guide. Learn proper form to strengthen your glutes and hamstrings using only your bodyweight.

How to Perform

Lie flat on your back on a firm surface with your knees bent and feet flat on the floor, spaced hip-width apart.
Place your arms at your sides with palms facing down to provide stability during the movement.
Tighten your core and push through your heels to lift your hips toward the ceiling.
Continue the ascent until your knees, hips, and shoulders form a straight diagonal line.
Squeeze your glutes firmly at the top of the movement and hold for one second.
Lower your hips slowly back to the starting position while maintaining control.
Repeat the movement for the desired number of repetitions without resting your weight fully at the bottom.

Common Mistakes

Arching the lower back excessively at the top of the movement
Pushing off with the toes rather than the heels
Rushing the tempo and losing muscle tension during the descent

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Lower Back
Core

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Glutes · Strength