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Active Single-Leg Hip Raise

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Abdominals

Calories Burned:  306 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Instructions: 
START: Lie faceup on the floor with your knees bent. Bring your right knee toward your chest, placing your fist or a ball or rolled up towel between your thigh and hip. Actively squeeze your thigh to your hip. Continue to engage your hip flexor as your perform the exercise.

MOVEMENT: Push your hips upward, keeping your right knee toward your chest. Your body should form a straight line from your shoulders to your left knee. You can raise your left toes to make sure you are pushing from your heel. Make sure you are still squeezing your thigh into your chest. Hold for 5 seconds, then slowly lower your body back to the starting position. Complete the prescribed number of repetitions with your right knee toward your chest, then switch legs and do the same number with your left knee toward your chest.
Tags:  isometric, hold, hip

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