Side Plank Hip Lift
Lie on your side and prop yourself up on your forearm with your elbow directly under your shoulder and your feet stacked. Start with your hip lowered just off the floor, then drive your hips up until your body forms a straight line from head to ankles. Pause and squeeze the down-side obliques at the top, then lower your hip back toward the floor under control without resting it fully. Complete the reps on one side, then flip over and repeat on the other.
ABS · CORE
How it is executed
- Lie on your side and prop yourself up on your forearm with your elbow directly under your shoulder and your feet stacked.
- Start with your hip lowered just off the floor, then drive your hips up until your body forms a straight line from head to ankles.
- Pause and squeeze the down-side obliques at the top, then lower your hip back toward the floor under control without resting it fully.
- Complete the reps on one side, then flip over and repeat on the other.
- Muscles worked
- Abs
- Primary muscle
- Obliques
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophyCore strengthStability
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.Barbell plate calculatorWhat plates to load on the bar
