Hip Raise On Ball w/ Weighted Bar
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Instructions
Submitted by:
Justin Leonard
Last updated: 8/8/2012
This version of the hip raise is great for the butt. It is important to note that all leg muscles are worked during this exercise. But a greater emphasis is put on the butt muscles. A weighted bar is needed for this exercise.
Begin by positioning your upper back on a workout ball. Ensure you are not too high up on the ball, as you will need to be able to lower your hips fairly low to the ground. Place a weighted bar across your upper thighs. Next, lower your hips to a semi-squat position, then elevate the hips back to the starting position. As you lift the hips, try to squeeze the butt. This can be accomplished by trying to lift the hips past the staring point. Really try to go for the squeeze, as it will enhance the exercise.
Begin by positioning your upper back on a workout ball. Ensure you are not too high up on the ball, as you will need to be able to lower your hips fairly low to the ground. Place a weighted bar across your upper thighs. Next, lower your hips to a semi-squat position, then elevate the hips back to the starting position. As you lift the hips, try to squeeze the butt. This can be accomplished by trying to lift the hips past the staring point. Really try to go for the squeeze, as it will enhance the exercise.
Step 1
Position upper back on ball. Place weighted bar on upper thighs.
Step 2
Elevate hips as high as you can. Try to squeeze the butt.
Step 3
Lower the hips back to the starting position. Repeat the exercise several times.
Exercise Details
Difficulty Level MEDIUM
The hip raise on ball with weighted bar is a medium difficulty exercise.
Target Muscle
Butt (gluteus maximus)
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