Core exercise
90-Degree Hip Raise Pullover
CoreBodyweight1:19 demo
A 90-degree hip raise combined with a pullover that trains core and shoulder stability together.
How to perform it
Lie on your back with heels on a bench and knees at 90 degrees, holding a light weight over your chest.
Lift your hips slightly.
Inhale as you move the weight overhead with straight arms.
Exhale as you bring it back over your chest.
Coaching cues
- Keep the hips lifted
- Arms stay long
- Ribs stay down as the weight goes overhead
- Only go as far as you can control
Make it easier
Keep the hips down and use a lighter weight.
Make it harder
Use a slightly heavier weight or slow the pullover.
What it trains
Core stabilityShoulder mobilityHamstringsBreathing
Programming
8–10 reps, 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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