The hip raise with knee pressout is a basic bodyweight exercise that strengthens the glutes in addition to the lower back and hamstrings. The abduction variation to the glutes bridge also engages the core.
Instructions
Lie on your back with your knees bent and heels flat against the floor. Keep your feet hip-width apart. Place a resistance band slightly above your kneecaps, making sure to resist the tension and never letting your knees touch or collapse in toward each other.
Tighten your abs and press your heels into the floor, driving your hips upward. Finish the movement by squeezing your glutes, making sure not to use your lower back as you return to the starting position.
Trainer’s Tips
Be sure to squeeze your glutes at the top of the movement for a full contraction.
Press your knees out against the band the entire time. Avoid letting your knees come in.
Avoid hyperextending your lower back at the top of the movement.
