How to do the Hip Raise Straight Leg
Primary: Glutes · also works Hamstrings, Lower Back, Core.
The Hip Raise Straight Leg is a bodyweight exercise focused on targeting the glutes and hamstrings. It involves lifting the hips in a bridge position while keeping the legs straight throughout the movement. This exercise is effective for strengthening the lower body and can be performed without any equipment, making it accessible to individuals of all fitness levels.
Step by step
- 1
Lie on your back with your legs straight and arms at your sides.
- 2
Engage your core and glutes, and lift your hips towards the ceiling, forming a straight line from your shoulders to your toes.
- 3
Hold the position for a few seconds, then slowly lower your hips back to the starting position.
Coaching cues
- Keep your core engaged throughout the movement to protect your lower back.
- Ensure your hips are lifted high enough to form a straight line from your shoulders to your toes.
- Perform the exercise slowly and with control to maximize muscle engagement.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Hip Raise Straight Leg alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hip Raise Straight Leg work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Lower Back, Core
How many sets and reps of Hip Raise Straight Leg should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hip Raise Straight Leg?
Same movement pattern, different equipment: Clamshell, Donkey Kick, Frog Pump, Glute Bridge, Glute Bridge March, Hip Thrust.
Is the Hip Raise Straight Leg good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.