Hip lifts, often referred to as glute bridges, are a fundamental bodyweight exercise performed while lying on the floor. The movement involves actively lifting the hips off the ground until the body forms a straight line from the shoulders to the knees. This simple yet effective exercise is a foundational movement for building strength in the posterior chain. The purpose of the hip lift is to properly engage the large muscles of the backside, which is necessary for overall stability and more complex movements.
Primary Muscles Targeted
The hip lift targets the muscles of the posterior chain, primarily focusing on the gluteal group. The Gluteus Maximus, the largest muscle in this group, acts as the main engine for hip extension, generating the force that drives the hips upward off the floor.
The Gluteus Medius and Gluteus Minimus also play a role, acting to stabilize the pelvis during the movement. Stability is further provided by synergistic muscles, including the hamstrings and the Erector Spinae muscles along the lower back. Deep abdominal muscles, such as the Transverse Abdominis, contract to maintain a neutral pelvic position and prevent lower back hyperextension at the top of the lift. Strengthening these muscles helps improve functional movement patterns and can reduce lower back discomfort.
Step-by-Step Execution
To perform the standard hip lift, begin by lying on your back with your knees bent and feet flat on the floor. Position your feet about hip-width apart, with your heels close enough to your glutes to lightly touch them with your fingertips. Your arms should rest straight at your sides, palms flat on the ground for support.
Initiate the movement by engaging your abdominal muscles to create a slight posterior pelvic tilt, which protects the lower back from arching. Drive your heels into the floor and squeeze your glutes to lift your hips up toward the ceiling. Continue lifting until your body creates a straight, diagonal line from your shoulders to your knees, avoiding lower back hyperextension.
At the peak of the movement, pause briefly and focus on a maximal contraction of the gluteal muscles. Exhale during the upward phase to reinforce core engagement. Slowly and with control, lower your hips back down to the starting position, maintaining tension through the descent.
Common Variations and Progression
Once the bodyweight hip lift can be performed with perfect form and control, the exercise can be modified to increase the challenge and muscle stimulus.
Single-Leg Hip Lift
A common way to increase the difficulty is by performing a Single-Leg Hip Lift, which is a unilateral variation. This requires one foot to remain on the floor while the other leg is extended straight or bent toward the chest. This significantly increases the load on the working glute and challenges hip stability.
Weighted Hip Lifts
Another effective progression involves adding external resistance through Weighted Hip Lifts. This is done by resting a dumbbell, kettlebell, or small plate directly across the hip crease. The added weight forces the Gluteus Maximus to work harder against a greater load, which is effective for building strength and muscle mass.
Elevated Foot Hip Lift
For those seeking a greater range of motion, the Elevated Foot Hip Lift involves placing the feet on a stable, raised surface like a step or bench. This modification allows the hips to drop lower at the start, increasing the depth of the stretch and the overall effort required for the lift.