Procaryote
Hip · Strengthening

90/90 Hip Lift

90/90 Hip Lift, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the 90/90 Hip Lift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds at the top position

Description: Lie on your back with your hips and knees bent at 90 degrees. Slowly lift your pelvis by contracting your gluteal muscles until your body forms a straight line from your shoulders to your knees. Hold this position for 2 seconds before slowly lowering back down.

Tips: Keep your abdominal muscles engaged to protect your lower back and avoid excessive arching. Perform the movement slowly and control the descent to maximize effectiveness.

Progression: Gradually increase the hold duration in the top position from 2 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
bench, chair
Starting position
Lying on back, legs bent at 90 degrees
Clinical goal
Strengthening of hip and gluteal muscles
Also known as
90/90 glute bridge, bent leg pelvic lift, hip bridge 90/90

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.