Strength
Hip Raise, Lying
A foundational movement to strengthen the posterior chain and improve pelvic stability without equipment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.