How to Do a Medicine Ball Hip Raise

The hip raise, also referred to as the bridge, is a beginner-level exercise that focuses on your abs, glutes and hamstrings. With the use of a medicine ball, you can easily take the basic hip raise to the next level. The medicine ball hip raise can be performed in a variety of ways with just a few changes in body positioning and technique. Whichever variation you perform, practice correct form to avoid injuries.

Things You'll Need

  • Exercise mat
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Instructions

  1. Basic Technique

    • 1

      Perform a five-minute aerobic warm-up to get your blood flowing and prepare your muscles for the exercise. Any combination of activities such as jumping jacks, high-knee marching, stationary bicycle riding, brisk walking or slow jogging will get your body ready for hip raises.

    • 2

      Sit on an exercise mat, extend your right leg straight in front of you, bend your left leg and place a medicine ball under the sole of your left foot. Lie back onto the mat and rest your arms by your sides with your palms facing down.

    • 3

      Tighten your stomach muscles, pull your belly button in toward your spine and flatten your lower back against the mat. While keeping your right leg straight, raise it until your right thigh is parallel to your left thigh. This is the starting position. Keep your thighs parallel throughout the exercise.

    • 4

      Push against the medicine ball with your left heel and raise your hips off the mat toward the ceiling. Stop when your body is in a straight line from your knees to your shoulders. Hold this position for a count of two and then reverse your movement to return to the starting position. Perform 10 to 12 reps with your right leg straight and then repeat with a straight left leg.

    Variations

    • 5

      Position your body on an exercise mat with your left foot on top of the medicine ball as if you are doing the basic hip raise. Instead of lifting your right leg until your thigh is parallel to your left thigh, lift your right leg straight up until it is perpendicular to the floor. This is the starting position. While keeping your right leg in this position, perform hip raises using the basic technique.

    • 6

      Challenge yourself with a double-leg variation. Lie back on your mat with your arms by your sides, legs bent and both feet resting on top of a medicine ball. Tighten your stomach muscles, push against the ball with both heels and raise your hips until your body is straight from your knees to your shoulders. Hold for a count of two, lower and repeat.

    • 7

      Hold and squeeze a medicine ball between your knees while performing hip raises. This variation helps to strengthen your inner thighs. Sit on your mat, bend your legs and place a medicine ball between your knees. Lie back on your mat and rest your arms by your sides. Push through your heels and raise your hips until your body is straight from your knees to your shoulders. Squeeze your knees together for a count of two, lower to the starting position and repeat.