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Bench hip raises
Lifting the hips can also be done on a workout bench, such as a flat bench or an incline bench. In the following section, you will find information on two variations of hip lifts on the bench to facilitate targeted abdominal training.
Body position
Start by assuming the starting position for hip lifts on the bench by lying on a weight bench with your back. Your lower legs should be suspended, and you can hold onto the bench with your arms. Your back tends to arch slightly. Your gaze is directed upward, and your head remains in a straight line with your spine.
Movement execution
To begin the hip lift on the flat bench, move your knees towards your head. Your lower legs are bent at a right angle to your thighs, forming an approximate 45-degree angle with the ceiling, depending on your physical condition. At the same time, exhale and raise your buttocks and lower back. Then return to the starting position, inhale, and prepare for the next repetition.
Moreover
In this variation, you lie on an inclined bench positioned at a 45-degree angle. Your head is at the upper end, while your back lies flat. Your lower legs hover in the air. Then, as you exhale, begin to raise your legs upward. In the end position, they should point vertically upwards. Simultaneously, lift your buttocks and lower back. When returning to the starting position, take a deep breath.
Stressed muscles and common mistakes
To find more information about the muscles involved and common mistakes in performing hip lifts on the bench, please consult the Hip Lift section.
Alternative variations to hip raises on the bench
For increased training diversity, you can also explore similar exercises and additional variations of hip lifts on the bench.
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