Hip Raise Exercises

Video Transcript

" The next exercise I'm going to show you is called hip raised, glut squeeze, there's several different names for it. But I'll demonstrate it to you. This exercise is for your lower back and for your gluts as well. You're going to start this exercise on your back, so I'm going to turn around and demonstrate. You're going to start; head is resting on the floor. Hands are at your side. Abs are tight, once again. And you're going to start with your legs in a bent position. From here, all you're going to do, it?s a very simple exercise. It?s great for beginners. You're going to lift your hips up off the floor, forming a bridge. And what I want you to do is tighten in your gluts and lower your hips down toward the floor. However, I do not want you to completely rest. I do not want your hips to touch the floor. But you're going to lift up, tighten, hold, squeeze. And lower your hips down toward the ground. This is also an exercise you can do with varying tempos. So I'm showing you a two count tempo. Two counts up, hold two counts, down. You can also hold isometric. Squeeze, shorten your range of motion. Come down half way, lifting up, squeeze. Coming down half way, lifting up squeeze. Now its very important that when you do this exercise, you also think about tightening those glut muscles. Working those glut muscles. Holding in your abdominals as well. Great exercise for the lower back and gluts. And an excellent exercise for beginners."