Side Hip Raise to T Pose
Side-lying or side-plank hip raise that finishes in a T-pose for outer-glute and lateral-core strength.
Glutes & HipsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius & obliques. Secondary: core, shoulders, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~26 kcal |
| Equipment | None needed |
How to do it
- Set up in a side plank or side-lying position.
- Raise the hips and open the top arm into a T-pose.
- Squeeze the outer glute and obliques at the top.
- Lower with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Side-lying or side-plank hip raise that finishes in a T-pose for outer-glute and lateral-core strength.
Common mistakes
Avoid letting the hips sag or rotating the torso.
Make it harder
Add a pause at the top or increase range.
Make it easier
Keep the bottom knee on the floor for support.
Breathing
Exhale as you raise into the T-pose, 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 × 10 secondsGeneral 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.