Lying Flat Hip Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Flat Hip Raise

Step by step instructions, muscle activation and variants for the Lying Flat Hip Raise.

EasyGlutes

About this exercise

The Lying Flat Hip Raise is a foundational bodyweight glute exercise performed on your back on the floor. By driving the hips upward from a flat lying position, it isolates the glutes and hamstrings while engaging the core for stability.

How to Perform

  • Lie flat on your back with knees bent at approximately 90 degrees and feet flat on the floor hip-width apart
  • Place your arms by your sides with palms facing down for support
  • Brace your core and press through your heels to raise your hips off the floor
  • Lift until your body forms a straight line from shoulders to knees
  • Squeeze your glutes firmly at the top of the movement
  • Slowly lower your hips back to the floor in a controlled manner
  • Repeat for the target number of reps

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Lying Flat Hip Raise

The Lying Flat Hip Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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