Side Plank Hip Raiser
Strengthens the lateral core and glute medius while improving hip stability.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: obliques. Secondary: glutes, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Set up in a side plank on the forearm or hand.
- Lower the hips toward the floor with control.
- Raise the hips back up to the side-plank position, squeezing the side glute and oblique.
- Keep the body in a straight line.
- Complete reps then switch sides.
Coaching tips
Benefits
Strengthens the lateral core and glute medius while improving hip stability.
Common mistakes
Avoid letting the hips sag or rotating the torso.
Make it harder
Add a pause at the top or perform from the feet only.
Make it easier
Drop to the knees or reduce range.
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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