Hip Lifts: Learn These Four Effective Variations

Hip lifts are an increasingly popular home exercise. In this article, we'll show you other variations to complete your workout routine.
Hip Lifts: Learn These Four Effective Variations

Last update: 30 November, 2018

Hip lifts with bended knees are the perfect exercise to work out your abs, your glutes and your hamstrings, among other muscles. Keep in mind that there are many variations of this exercise, using either weights or your own body weight. In this article, we’ll show you some hip lift exercises that will allow you to increase the intensity of your ab workouts.

The abdominals are some of the hardest muscles to tone. Getting a defined six-pack is possible through proper nutrition, rigorous cardio sessions, and doing the right exercises. Keep reading to learn different versions of hip lifts that also work out other muscle groups. Add them to your routine today!

Hip lifts with bended knees

1. Hip lifts with bended knees: no equipment

Hip lifts with bended knees are great for working out the abdominals. For this first variation, you won’t need any equipment. Simply lie on the ground, using your arms as support. Then, bend your knees and lift the feet slightly from the ground.

Woman doing hip lifts

Next, bring your knees in toward you, using your lower abs. Continue the movement until your hips lift off of the ground. Exhale once the movement is complete. At the end of each repetition, you should squeeze the abdominal muscles before returning to your starting position as you inhale.

2. Hip lifts with one leg and knee

This is another hip lift for beginners that allows you to improve your mobility and endurance. This variation works the glutes, the abs, the hamstrings, and the hips. In addition, it doesn’t require any equipment. Start by lying on your back, with one knee bent and the heels well-supported by the floor.

Then, grab the opposite knee and bring it in toward your chest. Maintain the position of the knee in toward the chest for the duration of the movement. The most important thing is to stabilize the core and lift the hips, with the goal of forming a straight line with the shoulders, and the leg being used for support. Don’t forget to contract the glutes, hold the position, and return to the starting position.

“You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.”

– Homer Rice –

3. Hip lifts and knee crunches using a Swiss ball

This is another strength-building exercise that works out the hamstrings, the glutes, and the back muscles. It’s simple to do, and recommended for those at an intermediate level. All you need is a Swiss ball. As with the rest of the exercises, you need to start by lying face up. Hold the Swiss ball between your calves.

Then, lift the hips off the ground, forming a straight line from the feet to the shoulders. Next, bring the ball in toward you, bending the legs as you lift your hips even higher. Finally, complete the repetition with the feet supported on the ball, and forming a straight line from the knees to the shoulders. Let the ball return to its initial position, and complete the rest of the repetitions.

4. Hip lifts with contractions using a medicine ball

Finally, we present the perfect exercise for working the abdominals, the glutes, the hamstrings, the back and the hips. In terms of equipment, all you need is a medicine ball and a mat to lie on. To start the exercise, lie on your back with your knees bent. Your arms should be extended laterally, your knees should be on the ground, and your feet should be hip-width apart.

Woman doing hip lift with medicine ball

Place the medicine ball between your knees and hold the position for as long as possible. You need to contract the abdominals and push the heels into the ground while lifting the hips and contracting your knees together. Then, make sure you finish the movement by contracting your glutes (without using the lower back) before returning to your starting position.

Finally, don’t forget to warm up properly before doing these exercises. This will help you to avoid injury. We’re confident that this exercise routine will get you fantastic results!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.