Hip Raise With Alternating Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Hip Raise With Alternating Kick is a bodyweight exercise designed primarily to strengthen and sculpt the glutes while also engaging the hamstrings and core for stability. Starting from a lying position with knees bent and feet flat on the floor, you lift your hips into a bridge position, creating a straight line from shoulders to knees. While maintaining this hip lift, you alternately extend one leg at a time in a controlled kicking motion, which challenges balance, activates the supporting muscles, and increases overall glute and hamstring engagement. This exercise is effective for improving hip extension strength, core stability, and lower-body muscular endurance, making it suitable for both strength and functional fitness routines.
How to Perform
Start by lying on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with palms facing down for stability.
Lift your hips off the floor by pressing through your heels, creating a straight line from your shoulders to your knees. Engage your glutes and core to maintain this bridge position throughout the movement.
Once your hips are lifted and stable, extend your right leg straight out in front of you, keeping it in line with your torso. Hold briefly, ensuring your hips remain level and do not drop.
Return the right leg to the starting position, then extend your left leg in the same controlled manner. Alternate legs in a slow, deliberate rhythm, maintaining hip lift and core engagement.
Focus on keeping your glutes tight and your lower back neutral. Avoid arching your spine or letting your hips sag during the kicks. Continue alternating legs for the desired number of repetitions or time.
Finish the set by lowering both hips back to the floor in a controlled manner, then relax before repeating.
★ 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 hips lifted and stable throughout the movement to maximize glute activation.
Engage your core to prevent your lower back from arching or sagging.
Move each leg slowly and deliberately to maintain control and balance.
Press through your heels, not your toes, to focus effort on the glutes and hamstrings.
Avoid letting your hips drop when extending a leg; maintain a straight line from shoulders to knees.
Breathe steadily—exhale as you lift and extend, inhale as you return the leg.
Keep your extended leg in line with your torso to prevent twisting of the hips.
Start with smaller kicks if balance is difficult, then gradually increase the range of motion.
Focus on squeezing the glutes at the top of the hip raise for maximum activation.
Use a mat or soft surface to protect your upper back and tailbone during repetitions.
How Not to Perform
Do not let your hips sag or drop when extending a leg, as this reduces glute engagement and strains the lower back.
Avoid arching your lower back excessively; keep your core engaged to protect your spine.
Do not use momentum to swing your legs; movements should be slow and controlled.
Avoid placing weight on your toes instead of your heels, which shifts effort away from the glutes and hamstrings.
Do not lift your hips unevenly or twist your torso, as this can cause imbalance and improper muscle activation.
Avoid holding your breath; maintain steady breathing to support core stability.
Do not overextend your legs beyond your control, which can compromise hip and lower-back safety.
Avoid rushing through repetitions; focus on quality over quantity to maximize effectiveness.
Do not neglect squeezing your glutes at the top of the lift, as this reduces the exercise’s primary benefit.
Avoid performing the exercise on a hard, uncomfortable surface without padding, which can strain your tailbone or back.
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.
