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Exercise Benefits With Proper Form & Technique

Butt-Ups / Dolphin Raise

through 6 votes
muscles:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
auxiliary muscles:TrapeziusMuscle, DeltoidsMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Hard
exercise type:Strength
Variations available (23)
Starting PositionExecution

Starting Position

  • go into the plank position
  • the elbows are right below the shoulders
  • the forearms rest on the ground
  • stretch out the legs to the back and brace the abs
  • lift the hip, so that there is a line from head to heels

Correct Execution

  • now bring up the hip as much as possible, your body forms an inverted V
  • hold this position a bit
  • afterwards, come back to the starting position
  • do not let the hip sink down
  • then lift the hip again
  • do several reps

tip for the workout

  • to impede the exercise, let one foot hover in the air