Feet-Elevated Hip Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Feet-Elevated Hip Raise is a bodyweight exercise that primarily targets the abs while also engaging the glutes as a secondary muscle group. Performed with the feet elevated on a stable surface, it increases the range of motion compared to a standard hip raise, enhancing core activation and strengthening the lower abdominal muscles. This exercise improves hip extension, core stability, and glute engagement, making it effective for both strength and muscular endurance development without the need for additional equipment.
How to Perform
Lie on your back on the floor with your arms resting by your sides, palms facing down.
Place your feet on an elevated, stable surface such as a bench or step, ensuring your knees are bent at about 90 degrees.
Engage your core by drawing your belly button toward your spine and squeezing your glutes.
Press through your heels and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Hold the top position for 1–2 seconds while maintaining tight abs and glutes.
Slowly lower your hips back down toward the floor without letting them fully rest, keeping tension in your core.
Repeat for the desired number of repetitions, maintaining controlled and steady movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maximize ab activation.
Squeeze your glutes at the top of the lift to enhance secondary muscle engagement.
Maintain a straight line from shoulders to knees at the peak to avoid hyperextending the lower back.
Press through your heels rather than your toes to target the glutes effectively.
Move in a slow and controlled manner to maintain tension in the abs.
Avoid letting your hips drop completely to keep constant core activation.
Keep your neck relaxed and head on the floor to prevent strain.
Focus on quality of movement rather than the number of repetitions.
Ensure your feet are placed securely on the elevated surface to prevent slipping.
Breathe steadily, exhaling as you lift and inhaling as you lower your hips.
How Not to Perform
Do not arch your lower back excessively at the top of the lift.
Do not lift your hips too quickly or use momentum instead of controlled muscle engagement.
Do not let your feet slip or be unstable on the elevated surface.
Do not fully relax your hips at the bottom; keep tension in the core.
Do not push through your toes instead of your heels.
Do not raise your shoulders or neck off the floor.
Do not hold your breath; maintain steady breathing.
Do not perform shallow lifts that reduce the range of motion.
Do not let your knees collapse inward; keep them aligned with your hips.
Do not rush through repetitions; focus on proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
