How to perform it
- Lie on your back on a mat with your arms extended at your sides and one foot on the floor with the knee bent.
- Raise your hips to form a line from your shoulders through your hips to the knee of the supporting leg.
- Keep the other leg raised, with the knee bent or extended according to the intended variation.
- Engage your abs and glutes to stabilize your body throughout the movement.
- Keep your hips elevated as you alternate legs or hold one leg in a marching position without allowing the hips to drop.
- Keep your weight distributed through the supporting leg and shoulders, avoiding compensation through the lower back.
- Return with control while maintaining torso and hip stability throughout the set.
- Exhale as you raise or hold the hips and inhale as you return or alternate with control.
What you should feel
Greater activation of the glutes, with the hamstrings and core assisting with stabilization. The effort should remain controlled through the hips and supporting leg, without pain in the lower back, knees, or hips.
Groups mentioned in the description
Exercise questions
Lie on your back on a mat with your arms extended at your sides and one foot on the floor with the knee bent. Raise your hips to form a line from your shoulders through your hips to the knee of the supporting leg. Keep the other leg raised, with the knee bent or extended according to the intended variation. Engage your abs and glutes to stabilize your body throughout the movement. Keep your hips elevated as you alternate legs or hold one leg in a marching position without allowing the hips to drop. Keep your weight distributed through the supporting leg and shoulders, avoiding compensation through the lower back. Return with control while maintaining torso and hip stability throughout the set. Exhale as you raise or hold the hips and inhale as you return or alternate with control.
Hip elevation and stabilization exercise that works the core, glutes, and hamstrings while keeping the torso firm throughout the movement.
Greater activation of the glutes, with the hamstrings and core assisting with stabilization. The effort should remain controlled through the hips and supporting leg, without pain in the lower back, knees, or hips.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.