Hip Raise Bridge (version 2)
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Gluteus Maximus, Hamstrings, Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The Hip Raise Bridge (version 2) is a body-weight core strength exercise that primarily targets the rectus abdominis, with strong assistance from the glutes (gluteus maximus), hamstrings, and obliques. Performed lying on your back and lifting your hips into a bridge with a squeeze at the top, it builds core and posterior-chain control with no equipment and no spotter needed.
Hip Raise Bridge (version 2): So führst du sie aus
- 1Lie flat on your back on a mat with your knees bent, feet flat on the floor about hip-width apart, and heels positioned a few inches from your glutes.
- 2Rest your arms at your sides, palms down, and gently brace your core by drawing your navel toward your spine.
- 3Press through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from shoulders to knees.
- 4At the top, hold the position for one to two seconds while keeping your abs braced and glutes fully contracted.
- 5Avoid arching your lower back; keep the line of your body straight rather than letting your hips sag or hyperextend.
- 6Lower your hips under control back toward the floor without fully resting your glutes down between reps to maintain tension.
- 7Complete your target reps, then lower all the way down and relax.
Technik-Tipps
- Keep your core braced throughout the set so the rectus abdominis stays engaged and your spine stays neutral rather than arching.
- Drive through your heels rather than your toes to recruit more glute and hamstring activation at the top.
- Move slowly and deliberately, pausing to squeeze at the top instead of rushing the reps for momentum.
- Keep your chin slightly tucked and the back of your head, shoulders, and upper back in contact with the floor for a stable base.
Häufige Fehler
- Overarching the lower back at the top instead of finishing with a straight hip line, which shifts load off the abs and glutes and can strain the lumbar spine.
- Pushing through the toes rather than the heels, which reduces glute and hamstring engagement and lets the quads take over.
- Bouncing the hips off the floor with momentum, which removes muscular tension and cheats the rep.
- Skipping the top hold and rushing through reps, which loses the squeeze that makes the movement effective for the core and glutes.
Häufig gestellte Fragen
What muscles does the Hip Raise Bridge (version 2) work?
It primarily works the rectus abdominis (core), with the gluteus maximus, hamstrings, and obliques acting as synergists to lift and stabilize the hips.
Is the Hip Raise Bridge (version 2) good for beginners?
Yes. It uses only your body weight, needs no equipment or spotter, and is easy to scale by adjusting the hold time and rep count, making it a solid entry-level core and glute exercise.
How many sets and reps should I do?
A sensible default is 3 sets of 12 to 15 reps, pausing one to two seconds at the top of each rep. Increase the hold or reps as the movement gets easier.
What is a good alternative to the Hip Raise Bridge (version 2)?
The standard glute bridge and the hip thrust are close alternatives that train the same hips-and-core pattern; the hip thrust adds range and loading potential when you want more challenge.
Where should I feel the Hip Raise Bridge (version 2)?
You should feel it through your abs as they brace, and in your glutes and hamstrings as you lift and squeeze at the top. Sharp lower-back strain means you are overarching rather than keeping a straight hip line.
