Hip Raises
Hip raises are a bridge-family drill performed with the arms folded across the chest, removing the arms from the equation so the glutes alone control the lift. Expect the familiar bridge shape with noticeably less help. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets × 5-6 reps with 4-sec top squeezes | 90 sec |
| Muscle | 3-4 sets × 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets × 18-27 reps | 30-45 sec |
Level — Beginner
Beginner-to-intermediate — the folded arms turn a familiar bridge into a balance and control drill.
Proper form — 5 cues
- Fold the arms across the chest before the first rep — they stay there for the set.
- Pull the heels close enough that the calves nearly brush the hamstrings.
- Peel the spine off the mat from the tailbone upward, one segment at a time.
- Squeeze the glutes for two full seconds at the top line.
- Roll back down through the spine just as gradually — the descent counts.
Breathing: Exhale on the roll up, hold the squeeze breathing quietly, inhale on the roll down.
The 3 mistakes Maddy corrects most
Common questions
How is this different from a standard glute bridge?
Two deliberate changes: the folded arms remove the floor support most people quietly lean on, and the segmental roll up and down replaces the one-piece lift. Together they demand more balance and finer control from the glutes and trunk for the same visual movement — a worthwhile step between the basic bridge and elevated versions.
My balance wobbles side to side — is that normal?
Common at first, and useful information: without arm support, any left-right glute imbalance shows up as tilt. Slow the tempo, shorten the range slightly, and let the wobble settle over a week or two. If one side consistently drops, add single-side bridge work to the weaker hip.
Where should hip raises sit in a session?
They shine in two places: as an activation drill after warming up — a few controlled sets sharpen the glute signal before squats or deadlifts — or as a burnout in higher-rep ranges at the end of a lower-body day. Their light-load nature makes them a poor centrepiece but an excellent bookend.
Related exercises
Easier: Hip Raises (Modified)
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