Hip Raise/Bridge Exercise Images
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Hip Raise/Bridge
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Lie on your back with knees bent, feet flat on the floor, and arms at your sides. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower your hips back down with control, keeping your core engaged throughout.
Step-by-Step Instructions
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides, palms down.
- Engage your core and glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold for a few seconds, then slowly lower your hips back down to the floor.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do hip raises or bridges work?
- Hip raises primarily target the glute muscles, helping to build strength and shape your hips and buttocks. They also engage the lower back muscles for stability and the abdominal muscles to keep your core strong and controlled.
- Do I need any equipment to perform a hip raise or bridge?
- No equipment is needed for the standard hip raise or bridge just your body weight and a comfortable surface like a yoga mat. If you want to increase resistance, you can place a weight plate or barbell across your hips.
- Is the hip raise exercise suitable for beginners?
- Yes, the hip raise is beginner-friendly and easy to learn. Start without weights to master proper form, and gradually add resistance or try single-leg variations as you build strength.
- What are common mistakes to avoid when doing hip raises?
- Avoid arching your lower back excessively and letting your knees collapse inward. Focus on keeping your core engaged, pressing evenly through your heels, and squeezing your glutes at the top for maximum benefit.
- How many sets and reps should I do for hip raises?
- A good starting point is 3 sets of 12–15 reps, performed slowly and with control. Advanced lifters can increase to 20 reps or add resistance to make the exercise more challenging.
- Are hip raises safe for people with lower back pain?
- Hip raises can help strengthen the glutes and core, which may support the lower back, but it’s important to maintain proper form. If you have existing back pain, consult a physical therapist or trainer before adding them to your routine.
- What variations of the hip raise can I try?
- You can progress the standard hip raise by doing single-leg bridges, adding a resistance band around your thighs, or performing hip thrusts on a bench for a greater range of motion. These variations challenge your muscles differently and help prevent plateaus.