Outdoor Hip Raises

Beginner Level of Difficulty

The hip raise is a lower body exercise that targets the glutes and hamstrings.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

outdoor hip raises - step 1

Step 1

Start on your back with your feet shoulder width and your knees bent.

outdoor hip raises - step 2

Step 2

Press through your heels and raise your hips up fully extending your hips at the top.

outdoor hip raises - step 3

Step 3

Lower your body back down to the starting position.