Build Core Strength with Hip Raise Planks

Hip Raise Planks

Rep Range

Time Based

Hints

Starting in a forearm plank position with your elbows aligned directly below your shoulders, ensure that your body forms a straight line from your head to your heels. With a tight core and engaged glutes, lift your hips upwards by squeezing your glutes and abdominal muscles. This movement will create an inverted 'V' shape with your body. After reaching the peak of the raise, lower your hips back to the plank position in a controlled manner, ensuring that you don't sag below the initial straight line.

Common Mistakes

Avoid letting your lower back sag when returning to the plank position, as this can place strain on your spine and diminish the exercise's effectiveness. Ensure that the motion is powered by the core and glutes, not by using momentum. Also, be careful not to lift the hips too high to the point of discomfort or over-arching the back.

Breathing

Inhale as you prepare to lift your hips, and exhale as you raise them into the inverted 'V' shape. Inhale again as you lower back into the plank position, maintaining core engagement throughout the movement. This consistent breathing pattern ensures oxygen supply to the muscles and aids in the fluidity of the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps