Rnd 2 - Hip Lifts
Starting Posture
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms should be by your sides with palms facing down.
How to Exercise
Engage your core and squeeze your glutes as you lift your hips towards the ceiling. Keep your knees in line with your hips and avoid arching your back. Hold at the top for a second before slowly lowering back down.
Breath Control
Inhale as you lower your hips back down and exhale as you lift your hips up.
Common errors
Relying too much on the lower back for the movement instead of engaging the glutes. Allowing the knees to splay out to the sides during the lift.
Weights
You can hold a dumbbell or kettlebell on your hips to increase the intensity of the exercise.
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on using your glutes to lift your hips rather than relying on your lower back. Make sure to keep your core engaged throughout the movement. For an added challenge, try holding a weight on your hips.
Cautions
Avoid overarching your back as this can lead to strain. If you experience any discomfort in your lower back, stop the exercise immediately.