Bent-Knee Swiss Ball Reverse Hip Raise

This exercise targets and strengthens the glutes and hamstrings while improving core stability and balance.


  1. 810_A
    Lie face down on a Swiss Ball with your hands placed shoulder-width in front of you on the ground. Stabilize yourself and lift your legs off the ground bending your knees into the ball, keeping your midsection tight.
  2. Bent-Knee Swiss Ball Reverse Hip Raise
    Squeeze your glutes and extend your legs straight behind you so that they form a straight line with your knees and shoulders. Hold, then bend your knees back to the starting position.

Trainer’s Tips

  • Do not rush the repetitions. Move slowly and with control.
  • Make sure you squeeze your glutes at the top position so that your hips take the majority of the workload.