Elevated Side Plank Hip Raiser
Increases the challenge of the side-plank hip raiser by elevating the feet or hands.
Core & AbsAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: obliques. Secondary: glutes, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~6 kcal |
How to do it
- Set up in an elevated side plank (feet or hand on an elevated surface).
- Lower the hips with control.
- Drive the hips up, squeezing the oblique and glute.
- Maintain a straight body line.
- Complete reps then switch sides.
Equipment
- Bench or Box optional
Coaching tips
Benefits
Increases the challenge of the side-plank hip raiser by elevating the feet or hands.
Common mistakes
Avoid collapsing the supporting shoulder or rotating the hips.
Make it harder
Elevate higher or add a pause at the top.
Make it easier
Perform the standard (non-elevated) version.
Breathing
Exhale as you raise the hips, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 15-20s each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.