Pencil style drawing of a woman performing a hip raise exercise.

Hip Raises

Pencil style drawing of a woman performing a hip raise exercise.
  1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
    • Dumbell variation: Place a dumbbell horizontally across your hips. Hold it steady with both hands.
  2. Keep your arms at your sides, palms facing down.
  3. Engage your core and glutes.
  4. Press through your heels to lift your hips toward the ceiling.
  5. Squeeze your glutes at the top and keep your abs tight. Avoid arching your lower back; your body should form a straight line from shoulders to knees.
  6. Hold the top position for 1–2 seconds, focusing on squeezing your glutes.
  7. Slowly lower your hips back to the floor, maintaining control throughout the movement.
  8. Repeat for the desired number of reps.