Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie supine on mat. Bend one leg right-angled and place heel on floor. Pull other leg towards waist, keep knee flexed. Use arm to stabilize position.Execution
Lift hips until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side.Variations / Comments
-![Mat Hip Raise, Supine, One Leg | Starting Position Mat Hip Raise, Supine, One Leg Starting Position](/data/exercisefiles/28/1328.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Hip Raise, Supine, One Leg | Ending Position Mat Hip Raise, Supine, One Leg Ending Position](/data/exercisefiles/29/1329.jpg)
Muscles
Target | Hamstrings |
Synergist | Gluteus Maximus |
Stabilizers | Erector Spinae | Gastrocnemius | Tibialis Anterior | Trapezius, Middle | Trapezius, Lower | Rhomboids | Deltoids, Posterior |
![Mat Hip Raise, Supine, One Leg | Muscles Front Mat Hip Raise, Supine, One Leg Muscles Front](/data/musclemaps/21/721.jpg)
Front
![Mat Hip Raise, Supine, One Leg | Muscles Rear Mat Hip Raise, Supine, One Leg Muscles Rear](/data/musclemaps/22/722.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)