At Mandurah Spine and Sport, we believe in the power of physiotherapy and targeted exercises where appropriate, like hip lifts to enhance your hamstring strength. In this comprehensive guide, we’ll delve into the hip raise exercise, a simple yet effective way to strengthen your hamstrings, which can help with lower back pain. Whether you’re a fitness enthusiast or someone looking to alleviate lower back or hamstring discomfort, our hip lift exercise can be tailored to suit your capacity.

What are Hip Lifts?

Hip lifts, or hip raise exercises, are a form of strength training that primarily targets the muscles in your posterior chain, including the hamstrings and glutes. These exercises are not only beneficial for athletes but also for anyone looking to improve their general back health.

How to Perform a Basic Hip Lift

The hip lift is an exercise to build strength.  It engages the hamstrings and builds strength in the posterior chain. To perform the hip lift, lay on the ground with your feet up on a hard surface (like a chair or a bench) and bend your knees and hips to 90 degrees. Then, push your heels hard into the chair to pick your bum up off the ground about four inches, or the height of your fist. Do this slowly. It’s a slow exercise, it takes 2 seconds to go up, 1 second to hold, then 2 seconds down.

When you come down you’re going to touch the floor, but not relax. You’re going to repeat for a set of 15 or until the hamstrings fatigue if this is earlier. 

Advancing Your Hip Lifts

Once you’ve mastered the two-legged hip lift, challenge yourself with the single-leg variation. Lift one foot off the surface, using the strength of your other leg to lift and lower your hips in the same controlled manner. This variation intensifies the exercise, further engaging your hamstrings and core.

Why Choose Hip Lift Exercises?

Hip lifts are a cornerstone exercise in physiotherapy for several reasons. They enhance stability in flexion (bending forward), improve balance, and strengthen the muscles that support your spine. By incorporating hip lifts into your routine, you’re taking a proactive step towards a stronger, healthier body.

Integrating Hip Lifts into Your Routine

At Mandurah Spine and Sport, our physiotherapy clinic offers personalised guidance to ensure you’re performing hip lifts correctly and effectively. Whether you’re recovering from an injury or aiming to improve your physical fitness, our experienced team is here to support your journey.

Safety First

While hip lifts are generally safe, it’s important to listen to your body and avoid overexertion. If you experience any discomfort or have specific health concerns, our physiotherapists at Mandurah Spine and Sport are ready to assist you with tailored advice and modifications.

Transform Your Health with Mandurah Spine and Sport

Ready to take the next step in your wellness journey? Explore our range of services and see how hip lift exercises, combined with professional physiotherapy, can make a significant difference in your life. Visit our website to learn more and to schedule an appointment with our expert team.

Incorporating hip lift exercises into your fitness regimen is a smart move for anyone looking to improve lower back health, stability, and overall wellbeing. At Mandurah Spine and Sport, we’re committed to providing you with the guidance and support you need to achieve your health goals. 

Book an appointment today and experience the transformative power of professional physiotherapy and targeted exercises like hip lifts.

Experience the benefits of hip lifts and expert physiotherapy at Mandurah Spine and Sport. Visit our website to learn more and book your appointment today. Let us help you unlock your body’s potential and achieve optimal health and fitness. We’re here to guide you every step of the way – because your wellbeing is our priority.