Hip Raise (Bridge) Exercise Images
Showing step 1 of 2
Hip Raise (Bridge)
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Lie on your back with knees bent and feet flat on the floor, arms at your sides. Squeeze your glutes and core, then lift your hips until your body forms a straight line from shoulders to knees. Pause briefly at the top, keeping your core engaged, then lower your hips back down.
Step-by-Step Instructions
- Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides with your palms down.
- Tighten your abdominal muscles and glutes. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold the position for a few seconds, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Related Exercises
Explore more glutes exercises or bodyweight exercises in our exercise library.
Alternative Exercises
Frequently Asked Questions
- What muscles do hip raises (bridge) work?
- Hip raises primarily target the glute muscles and lower back, while also engaging the core, especially the abdominal muscles, as stabilizers. This makes them effective for strengthening the posterior chain and improving core stability.
- Do I need equipment for hip raises?
- No equipment is needed for basic hip raises just your body weight and a flat surface. For added challenge, you can use resistance bands, place a weight plate on your hips, or elevate your feet on a bench.
- Are hip raise bridges suitable for beginners?
- Yes, hip raises are beginner-friendly because they are low-impact and easy to learn. Start with bodyweight only, focusing on proper form before adding resistance or advanced variations.
- What are common mistakes to avoid during hip raises?
- Common errors include arching your lower back instead of driving through the glutes, letting your knees fall outward or inward, and not engaging the core. Maintain a straight line from shoulders to knees and move in a controlled manner to avoid strain.
- How many sets and reps should I do for hip raises?
- For general strength, perform 3 sets of 12–15 reps with slow, controlled movements. Beginners may start with 8–10 reps, while more advanced trainees can increase volume or add resistance for greater intensity.
- Are hip raises safe for people with lower back pain?
- When performed correctly with core engagement, hip raises can help strengthen spinal-supporting muscles and improve hip mobility. However, if you have existing lower back issues, consult a healthcare professional and focus on proper, gentle form.
- What variations of hip raises can make the exercise harder?
- To increase difficulty, try single-leg hip raises, hip raises with feet on an elevated surface, or add weight to your hips. These variations challenge balance, unilateral strength, and overall glute activation.