Core exercise
90-Degree Hip Raise, Alternating Legs
CoreBodyweight0:56 demo
A progression of the 90-degree hip raise that alternates legs to add coordination and core demand.
How to perform it
Lie on your back with your legs raised and knees bent to 90 degrees.
Float your hips slightly off the floor.
Lower one heel toward the floor while keeping your hips steady.
Return and alternate legs.
Coaching cues
- Keep the hips level
- Move one leg at a time
- Ribs stay down
- Breathe throughout
Make it easier
Return to the two-leg hip raise.
Make it harder
Slow down each leg movement.
What it trains
Core stabilityHamstringsPelvic controlCoordination
Programming
6–8 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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