Single-Leg Hip Raise with Knee Hold

The single-leg hip raise with knee hold builds strength through the glutes and hamstrings. Performing the knee hold will improve hip mobility and flexibility in the hamstrings and glutes.


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    Lie on your back with one knee bent and your heel flat against the floor. Grasp your opposite knee and bring it toward your chest, holding it there for the entire movement.
  2. Single-Leg Hip Raise with Knee Hold
    Brace your core and drive your hips towards the ceiling until your supporting knee and shoulders form a straight line. Contract the glutes and hold this position, then lower back to starting position.

Trainer’s Tips

  • Try not to round your lower back with your knee at your chest.
  • Keep your heel in contact with the floor at all times.
  • Squeeze your glutes as hard as possible at the top of the movement.