Waist Leg Hip Raise Exercise

The waist leg hip raise, also known as the hip lift or hip thrust, is a lower body exercise that targets the glutes, hamstrings, and lower back muscles. It is a great exercise to incorporate into your workout routine to strengthen and tone your lower body muscles. In this article, we will describe how to properly perform the waist leg hip raise exercise.


  1. Begin by lying on your back with your knees bent and feet flat on the ground. Place your hands on the ground by your sides, palms down.
  2. Engage your core and glute muscles and lift your hips off the ground, creating a straight line from your shoulders to your knees. Your shoulders should remain on the ground.
  3. Hold the top position for a few seconds, then slowly lower your hips back down to the starting position.
  4. Repeat for the desired number of reps.


  1. Make sure to keep your core and glutes engaged throughout the exercise to prevent any strain on your lower back.
  2. Keep your feet flat on the ground throughout the exercise.
  3. To increase the difficulty of the exercise, you can place a weight or resistance band across your hips.
  4. Avoid arching your back or lifting your shoulders off the ground.