Unoszenie bioder w leżeniu tyłem

How to perform a hip raise while lying on your back?

The movement is performed by:

• the glutes

Additionally worked by:

• the calves and thighs

Starting position:

Lie on your back. Bend your knees and place your feet hip-width apart on the floor a small step away from your buttocks. Raise your heels. Place your arms at your sides, draw in your abdominals, and tighten your core.

Movement: Lift your hips, squeezing your glutes at the top of the movement. Exhale and lower your hips just above the floor. Repeat.

Directions: Feet hip-width apart and hip-width apart. Abdominal contraction.