Supine Hip Lift

The goal of this exercise is to challenge muscular endurance and strength in the gluteal and hamstrings muscles, as well as core stabilization, hip/pelvis stabilization and shoulder girdle stabilization.

Contact Points: Place one foot on the floor at the side of the platform to make the exercise easier. Lift one leg and center the other foot on the platform to make it more challenging.

Visual Affect: Focus the gaze directly up for less balance challenge. Shut the eyes for more balance challenge.

External Stimulus: Hold a soft, weighted fitness ball between the knees for more balance challenge.

Movement: Straighten the legs and reduce the range of motion for an easier variation. Alternately lift one leg at a time for more challenge.

Set Up and Alignment:

Turn the Balance Trainer to a “dome side down” position. Lie supine with the heels resting on the platform. Flex the knees approximately 90 degrees and place the feet about hip width apart. Rest the arms on the floor with the palms down, near the sides of the body.


Slowly extend the hips until the body is in a line from the shoulders to the knees. Stabilize with the core muscles to keep the platform from tipping in any direction. Pause at the top of the movement. Then, slowly lower the hips back to the starting position. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.

Safety Tips:

Move slowly and smoothly, avoiding momentum or ballistic movement while extending the hips. Partially retract the scapulae and distribute body weight across the shoulder blades. Do not flex the cervical spine or put any weight on the neck or back of the head. Contract, or brace, the abdominal muscles to help stabilize the trunk and pelvis.