Lying Quarter Hip Raise

Lying Quarter Hip Raise

Positioning

1. Lie flat on your back on a comfortable surface such as a mat or carpet.
2. Bend your knees at a 90-degree angle so your feet are flat on the ground and close to your body.
3. Keep your arms at your sides with palms facing down for stability.

Movement

1. Engage your core by tightening your abdominal muscles.
2. Slowly raise your hips off the ground while keeping your upper back and shoulders on the mat. Your body should form a straight line from your knees to your shoulders at the top of the movement.
3. Hold this position for a brief moment.
4. Slowly lower your hips back down to the starting position without touching the ground, maintaining tension in your core.
5. Repeat for your desired number of repetitions, usually 10 to 15.

Tips

- Focus on squeezing your glutes as you lift your hips.
- Avoid arching your back excessively; keep your core engaged to protect your spine.
- If you're a beginner, you can start with smaller lifts and gradually increase your range of motion as you become more comfortable.