Hip Raise Bridge
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Deltoid Anterior, Gluteus Maximus, Hamstrings, Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The hip raise bridge is a bodyweight core and posterior-chain exercise that works the rectus abdominis as the primary mover, with the glutes (gluteus maximus), hamstrings, obliques, and front shoulders (anterior deltoid) assisting. Performed lying face-up and lifting your hips into a straight line, it builds bracing strength and hip stability with no equipment needed.
Hip Raise Bridge: So führst du sie aus
- 1Lie on your back with your knees bent, feet flat on the floor about hip-width apart and close to your glutes.
- 2Rest your arms along your sides with palms down, pressing them lightly into the floor for stability.
- 3Brace your core and tuck your pelvis slightly so your lower back is flat against the floor.
- 4Drive through your heels and squeeze your glutes to lift your hips off the floor.
- 5Raise until your body forms a straight line from your shoulders to your knees, without overarching your lower back.
- 6Hold the top position briefly while keeping your abs braced and glutes tight.
- 7Lower your hips under control until they lightly touch the floor.
- 8Repeat for your target reps, keeping each rep smooth and controlled.
Technik-Tipps
- Push through your heels rather than your toes to keep the work in your glutes and hamstrings.
- Keep your ribs down and core braced so the lift comes from your hips, not from arching your spine.
- Pause and squeeze for a one- to two-second hold at the top to maximize tension on the glutes and abs.
- Move at a steady tempo and avoid using momentum to throw your hips upward.
Häufige Fehler
- Overarching the lower back at the top, which shifts strain to the spine instead of loading the glutes and abs.
- Driving through the toes instead of the heels, which reduces glute and hamstring engagement.
- Letting the hips sag or only lifting partway, which cuts the range of motion and the muscular tension.
- Pushing the knees outward or letting them collapse inward, which destabilizes the rep and loses hip alignment.
- Rushing the descent and bouncing off the floor, which removes tension and makes each rep less effective.
Häufig gestellte Fragen
What muscles does the hip raise bridge work?
It primarily works the rectus abdominis, with the gluteus maximus, hamstrings, obliques, and anterior deltoids acting as synergists to lift and stabilize your hips.
Is the hip raise bridge good for beginners?
Yes. It uses only your body weight and no equipment, so it is a safe, low-impact way for beginners to build core bracing, glute strength, and hip stability.
How high should I lift my hips?
Lift until your body forms a straight line from your shoulders to your knees. Stop there and avoid overarching your lower back, which would shift strain to your spine.
How many sets and reps should I do?
For most lifters, 2 to 4 sets of 10 to 15 controlled reps works well. Add a brief squeeze at the top of each rep to increase the challenge without weight.
Where should I feel the hip raise bridge?
You should feel your abs bracing and your glutes and hamstrings doing the lifting. If you feel it mainly in your lower back, lift less high and keep your core braced.
