Lying Flat Hip Raise
Lying Flat Hip Raise Exercise Description
The Lying Flat Hip Raise (often called a glute bridge) is a supine hip extension that targets the gluteus maximus with assistance from the hamstrings, while the abdominals and deep spinal stabilizers maintain a neutral pelvis. The goal is to extend the hips without arching the lumbar spine, creating a straight line from shoulders to knees at the top. This ground-based pattern reinforces a clean hip hinge, promotes glute-driven extension rather than low-back motion, and teaches pressure through the mid-foot/heel. Proper execution emphasizes rib-cage control, knee tracking over the mid-foot, and even weight across both legs to limit rotation or tilt. Keep the movement smooth and controlled, prioritizing glute contraction and trunk stability through the entire range.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Flat Hip Raise Exercise
‘- Lie on your back; knees bent about 90°, feet hip-width, heels under knees.
– Place arms at your sides, palms down; keep neck long and gaze up.
– Brace lightly through your abdominals to set a neutral spine and pelvis.
– Keep ribs down (no flaring) and draw shoulder blades gently back and down.
– Press evenly through heels and mid-foot; avoid pushing through your toes.
– Squeeze the glutes and lift hips until shoulders–hips–knees form a straight line.
– Keep knees tracking over the second toe; don’t let them cave inward.
– Hold the top briefly with glute tension; avoid arching the lower back.
– Lower the pelvis under control, hinging at the hips, until glutes just touch down.
– Breathe: exhale as you lift; inhale as you return to the floor.
Lying Flat Hip Raise Tips
‘- Set your feet hip-width with heels under your knees before you start.
– Brace your abdominals lightly to maintain a neutral spine and pelvis.
– Keep your ribs down (no flaring) and shoulder blades gently back and down.
– Maintain a long neck with your gaze up toward the ceiling.
– Press evenly through your heels and mid-foot, not through your toes.
– Drive the lift by squeezing your glutes to extend the hips.
– At the top, form a straight line from shoulders to hips to knees.
– Keep your knees tracking over your second toes; don’t let them cave inward.
– Distribute weight evenly through both legs to limit rotation or tilt.
– Hold briefly at the top with glute tension, avoiding any lower-back arch.
– Lower your pelvis under control, hinging at the hips until the glutes just touch down.
– Coordinate breathing: exhale as you lift, inhale as you return to the floor.
Lying Flat Hip Raise Beginner Introduction
The Lying Flat Hip Raise is a floor-based bridge exercise that builds strong, active glutes while engaging the hamstrings, abs, and core muscles around the lower back. Performed on the back with the knees bent, the movement centers on lifting the hips by driving through the legs, rather than bending or arching through the spine. At the top position, the body forms a long, straight slope from the upper back to the knees, with the hips fully opened by the glutes instead of the lower back muscles.
This pattern closely mimics a hip hinge, but in a supported position on the ground, which makes it easier to feel the hips working without excess strain on the spine. The abs and deep core create a stable trunk so the ribs, pelvis, and lower back stay organized as the hips rise and lower. Attention to even pressure through both feet and steady knee alignment helps both sides of the body share the work, encouraging smooth, controlled motion and a clear sense of glute-driven extension.