Bodyweight Lateral Hip Raise
Improves lower back stability and glute strength
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on your hands and knees, with hands under shoulders and knees under hips.
- Step 2: Engage core and keep back straight, lifting one leg out to the side.
- Step 3: Focus on squeezing glutes and lower back muscles as you lift.
- Step 4: Hold for a brief moment at the top of the movement.
- Step 5: Slowly return to starting position, keeping control throughout.
- Step 6: Breathe naturally, exhaling as you lift and inhaling as you lower.
- Step 7: Perform on both sides for balanced development.
Coaching tips
Benefits
Improves lower back stability and glute strength
Common mistakes
Letting hips sag or overarching back
Make it harder
Add a weight or resistance band
Make it easier
Perform on elbows instead of hands
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.