Core exercise
90-Degree Hip Raise
CoreBodyweight1:17 demo
A hip raise with your heels on a bench and knees at 90 degrees that trains the hamstrings and pelvic control.
How to perform it
Lie on your back with your heels on a bench and knees bent to 90 degrees.
Reach your arms forward to keep your ribs down.
Press your heels into the bench and lift your hips slightly.
Hold or lower under control, then repeat.
Coaching cues
- Keep your ribs down
- Press through the heels
- Lift only a few inches
- Breathe steadily
Make it easier
Hold the top for shorter periods.
Make it harder
Progress to the alternating-leg version.
What it trains
HamstringsPelvic controlCore stabilityGlutes
Programming
8–10 reps or 20–30 second holds, 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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