Hip Raise Bridge

Instructions

1
Start in a prone plank position with forearms on the ground, elbows directly under shoulders, body forming a straight line from head to heels, core engaged and neutral spine maintained
2
Establish a strong plank foundation with forearms parallel, feet together or slightly apart for stability, engage core by drawing navel toward spine, maintain neutral head position
3
While maintaining plank position, slowly lower torso by allowing slight forward hip drop, increasing tension in abdominal muscles, keep elbows fixed and core engaged throughout the lowering phase
4
Drive through forearms and contract abdominal muscles to lift torso back to starting plank position, ensuring hips remain level and spine stays neutral, return to full plank alignment
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Hip Raise Bridge allows you to target the Rectus Abdominis with precision. As a foundational Strength, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

  • Dumbbell Hip Raise Bridge
  • Cable Hip Raise Bridge
  • Banded Hip Raise Bridge

Frequently Asked Questions