Hip Press

Description: With legs elevated and knees bent, press hips up while squeezing legs and butt.

Goal: Hip alignment for handsprings
Objective: Develop hip flexor and glute muscles to keep butt pulled under

Equipment: Mat & Sturdy Elevated Surface (Folded Panel Mat, Wedge, Couch)
Reps: 5 sets of 5
Time: 10 – 15 min

  1. Lay on back with knees bent, feet flat on the ground or sturdy elevated surface (folded panel mat, couch).
  2. Arms over head by ears on ground.
  3. Squeeze butt and lift hips to ceiling, the body should be a straight line from shoulders to knees. Hold for 10 seconds.
  4. Lift and straighten one leg, keeping hips pressed to the ceiling, alternate legs.
  5. With an elevated surface you can place ankles on the edge keeping legs straight and lifting through hips as well.


  • Arching in lower back and not squeezing the butt and lifting hips can cause lower back pain

Things To Watch For:

  • Hips sagging, not lifting high enough to form a straight line with body.

Skills This Helps:

  • Back Handspring