Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Side Plank With Hip Lift
Side Plank With Hip Lift is an intermediate compound yoga exercise that works the abs (waist), with the core and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Obliques · External Obliques, Internal Obliques
Secondary muscles
- Core · Rectus Abdominis
- Shoulders · Deltoids
How to do Side Plank With Hip Lift
- Begin in a side plank position on your right side, with your legs extended straight and stacked on top of each other. Prop yourself up on your right elbow, keeping your elbow directly under your shoulder. Raise your left arm straight toward the ceiling.
- Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
- Once in the top position, perform two small controlled bounces with your hips, lifting them slightly higher each time.
- Lower your hips back to the floor without touching it and repeat the steps for the desired number of repetitions, then switch to the other side and perform the exercise on your left side.
Form tips
- Move your hips slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them.
- Ensure your elbow is directly under your shoulder to support your upper body.
Side Plank With Hip Lift alternatives
More abs exercises
Side Plank With Hip Lift FAQ
What muscles does Side Plank With Hip Lift work?
Side Plank With Hip Lift mainly works the abs in the waist (External Obliques and Internal Obliques). The core and shoulders work as secondary muscles.
What equipment do you need for Side Plank With Hip Lift?
None. Side Plank With Hip Lift is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side Plank With Hip Lift should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side Plank With Hip Lift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Side Plank With Hip Lift burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Side Plank With Hip Lift?
Other exercises for the abs include Dumbbell Hand Side Plank, Dumbbell Elbow Side Plank, Dumbbell Side Plank Up Down and Dumbbell Plank Pullthrough.
For developers
Use Side Plank With Hip Lift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_GT4XLP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_GT4XLP", "name": "Side Plank With Hip Lift", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_GT4XLP/mp4-720.mp4?…", "poster": "https://…/ex_GT4XLP/poster.jpg?…" } }