Lying side hip raise

Exercise details

  • Target muscles: Obliques
  • Synergists: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezii, Serratus Anterior
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Lie on your side on the floor or on a mat, supporting your upper body on your elbow and forearm. Your forearm should be positioned perpendicular to your body, your elbow should be directly underneath your shoulder, and your feet should be stacked on top of one another.
  2. Place your free hand on your hip.

Execution

  1. Exhale as you raise your hip off the floor as high as possible by laterally flexing your spine and pushing down with your feet.
  2. Inhale as you lower your hip to the floor.
  3. Repeat.
  4. Repeat the exercise on your opposite side.

Comments and tips

  • Keep your legs and body straight.
  • Make the lying side hip raise exercise easier by bending your knees and supporting your lower body on the side of your knee instead of the side of your foot.
  • Make the exercise more difficult by holding a weight on your hip.
  • Don’t allow your neck to rest on your shoulder. Keep a space between the two by extending your shoulder.
  • Also known as the side plank hip raise, side plank hip drop, side bridge hip raise, and hip-up.

Lying side hip raise video

Sources

Add comment

Click here to post a comment

Please support this project

Any donation, no matter how small, will be appreciated. You can also support this project by buying something from the Shop.

Recommended