Lower body

How to do a Hip Press

Hip Press Benefits:

  • Increases total body strength.
  • High calorie burn is ideal for meeting weight loss goals.
  • Improves mobility and strength in hips and glutes.
  • This body-weight exercise keeps the hips open and strong, helping people withhip pain and muscle imbalances around the hip joint experience fewer activity limitations.

How to do a Hip Press:

Start Position: Lie on your back with your heels as close to your glutes as possible and your feet firmly flat on the ground. Keep your hands palms down, with your arms flat and angled slightly away from your body.

Movement: Drive through your palms and heels, engaging your glutes, and lift your hips towards the sky. Hold for a few seconds.

Return:  Slowly lower one vertebrae at a time back toward the ground.

Modification and Progression of a Hip Press:

  • To simplify the hip press, eliminate the hold at the top. Or, if hip tightness is the issue, first foam roll to increase your hip mobility.
  • To advance the hip press, try a single leg hip press, or a figure 4 hip press to make it a unilateral exercise challenging each hip joint, glute, hamstring, quad and calf, individually.

Movement Tips:  

  • Keeping your heels close to your glutes will help you elevate your hips  higher.
  • At the top of the movement there should be a straight line from your knees to your shoulders.
  • Avoid tucking your chin, which will cut off your airway.  Breathing properly is important for all exercise.
  • Make sure to control the descent, by engaging your core muscles and gently placing your body on the ground.


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