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Master the basics of hip raises with this beginner-friendly exercise. Start by lying on a mat with your feet flat on the floor, hip-width apart. Ensure your hips, knees, and feet are aligned throughout the movement. Engage your core and find your neutral pelvis position. Lift your hips until your body forms a straight line from your knees to your shoulders, keeping your arms relaxed. Lower your hips back to the starting position with control. Progress to single-leg hip raises once you achieve proper form and posture.
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Back – Hip Raises Beginner • Lie with your back on a mat and bring your feet towards your hips so the feet are flat on the floor and roughly hip width apart • N.B. Ensure hip, knee and foot are aligned throughout exercise • Find your neutral position of the pelvis and engage the core • Extend the hips upwards till the body is in a straight line from the knees to the shoulders • N.B. Keep arms relaxed and don’t use them to help raise hips • Pause and lower hips under control back to start position Single Leg • Ensure you can maintain good posture and leg alignment throughout regular hip raise before progressing onto single leg hip raises Advanced Created by: stewart.kearney927@mod.uk
