How to do Hip Raise

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: lower back, glutes, hamstrings


Begin laying down with your back on the floor, then draw your feet in towards your hips, feet flat to the floor, shins vertical. Rest your arms on the floor at your sides. Push your feet into the floor focusing on driving your heals down, and at the same time engage your glutes and back muscles to lift your hips up until they align with your shoulders and knees.

From the top position, lower your hips back to the floor and repeat the movement by raising and lowering them for the duration required.

Try to focus on lifting your hips using your glutes, hamstrings and lower back muscles rather than your quads on the front of your thighs.

How to make Hip Raise easier

Try out our Quadraplex exercise to develop your glutes and lower back to help you with Hip Raises.

How to make Hip Raise more challenging

Increase the complexity of this exercise by only using one leg on the floor and point the spare leg up towards the ceiling. Focus on keeping your hips level when on one leg. Develop you back and posterior chain strength further using our Laying Back Extension and Reverse Plank exercises.

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