Shula’s Athletic Club
There are several movements within the Hip Lift exercise, but it will give you results where you want them: The buttocks, abdomen, thighs and shins.
An added benefit: Performing it will help with your coordination and you’ll be more stable
on your ankles while standing, walking or doing lunges.
1. Lie on your back with both knees bent. Your heels should be 8-to-12 inches away from your buttocks. Place one arm at your side and with the other, balance a ball on your abdomen.
2. While keeping your legs bent, bring your left leg upward and
in a position where the knee is close to your chest, as shown above. Keep the right heel on the floor and lift your toes toward the ceiling.
3. Inhale, then clench the right buttock cheek and lift that buttock/hip off the floor about 8-to-12 inches, ideally to where the knee and hip form a straight line (shown in photo below).
4. Hold this position for 2-to-3 seconds, then slowly lower your hips back to the floor.
5. Perform 10-to-12 reps for each leg.
The primary muscle areas worked are the gluteus maximus, hip flexors, hamstrings, adductor group (which stretch between the hip and the thigh), lower back, abdominals, deep inner core.
When your heel remains on the floor and your toes are lifted off of it, you will also involve the tibialis anterior (shin muscles) which greatly benefits the ankles, as described above.
Those who master this movement may eventually be able to do dead-lift exercises.
Avoid moving your head and neck, rounding your shoulders or performing this motion too fast.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.