Side Plank Hip Raise

The side plank is a classic exercise with many variations to target different areas. The side plank hip raise, sometimes referred to as a hip dip, gets you more bang for your buck. This compound movement gives you all the usual side plank benefits with an extra dose of hip strength.

Adding side plank variations can be a time-efficient way to work the core and other areas simultaneously. Add side plank hip raises to your program to optimize time in your session and add an extra challenge. Read on to learn how to do this exercise and incorporate it into your routine.

How To Do

  1. Consider using a carpeted floor, yoga mat, grass, turf field, or towel for added cushion while performing this exercise.
  2. Lay down on your left side.
  3. Position your left arm with your elbow directly beneath your shoulder. Keep your forearm flat on the ground. Your left foot should be on the ground with your right foot stacked on top of it.
  4. Raise your hips until your body is in a straight line.
  5. Engage your core to stay balanced. Briefly maintain a straight line from your ankles to your shoulders. Squeeze your glutes and abdominal muscles for stability.
  6. After briefly holding at the top of the movement, lower your hips until they almost touch the ground.
  7. Then, raise your hips again and repeat for the rest of the reps in your set.
  8. Repeat with the other side.

Tips From Expert

  • Inhale and engage your core before lifting your hips. This helps to provide stability by keeping a tight body position.
  • Exhale as your hips return to the starting position.
  • There should be a diagonal line going from the floor to your head at the top position. Your chest, torso, hips, and knees should be in a straight line.
  • Keep your non-weight-bearing arm at the back of your head. Your other arm should form a 90-degree angle with your elbow directly under your shoulder.
  • Ensure you perform slow and controlled hip raises for each repetition. 
  • Keep your head facing forward throughout the movement.

Optimal Sets and Reps

The table below provides some general volume recommendations for various training goals. As a bodyweight exercise, this may target strength or endurance more, depending on how challenging it is for an individual.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Side Plank Hip Raise

How to Put in Your Workout Split

The side plank hip raise is an accessible, efficient side plank lift that can be integrated into many workout programs. It enhances core stability and upper body strength, and can be easily incorporated into a variety of training situations:

  • Sports With Running — Most athletes need to run in their sports and add core and mobility into their routine. Core work has been shown to improve running economy, balance, and core stability.
  • Core Splits — The side plank hip raise can be easily added to core workouts. It can also substitute for side planks for most athletes, as simultaneously training your hips with your core is more time-efficient.
  • Pre-Hab Splits — The hips are a common site of injury in sports requiring quick changes of direction, like football and hockey. In fact, adductor injuries comprise around a quarter of basketball and half of all soccer injuries around the hip, respectively. Thus, training adductor strength and muscular endurance should be a goal to reduce injuries.

For those newer to training, aim for a challenging yet achievable amount of reps. Prioritize form while getting accustomed to the movement. As you improve, do more reps to increase the challenge and continue improving.

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Primary Muscle Groups

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Obliques

The obliques are key for side plank hip raises by stabilizing the trunk and maintaining a straight back. They play a very similar role in side plank hip raises as they do in traditional side planks.

The external and internal obliques are on each side of your torso and work in concert in lateral bending. As suggested by their name, the internal obliques lie deeper within the body than the external obliques. They work in unison to keep your hips from sagging and to help you maintain an athletic, erect posture.

Normal side planks have been found to activate the external obliques more than the internal obliques (62% vs. 28%). One could assume similar activation rates during the side plank hip raise.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Hip Abductors And Hip Adductors

The hip adductors and abductors are targeted in side plank lifts. Strengthening them promotes sport performance and reduces injury risk.

The hip adductors are a group of five muscles along the inner thigh that work together to stabilize the hips. They also contract to bring the leg in towards the midline of the body. Athletes should perform adductor strengthening to minimize injury risk, notably pulled groins.

The hip abductors, notably the gluteus medius and minimus, are on your buttocks. They contract to move the legs away from the midline of the body.

Gluteus

The gluteus is a multi-purpose group of muscles located on the buttocks comprised of the gluteus minimus, medius, and maximus. They work together to support the pelvis and support propulsion in common movements like jumping, walking, and running. During a side plank hip raise, the gluteus works to keep the hips stable and prevent them from sagging.

Erector Spinae

The erector spinae runs along the length of your spine and flexes (curls) the spine while also maintaining an erect posture. It is comprised of three groups: the spinalis, longissimus, and iliocostalis. During a side plank hip raise, the erector spinae work together to maintain a good athletic posture during the movement.

Lower Rectus Abdominis And Upper Rectus Abdominis

The rectus abdominis, commonly known as the abs and six-pack muscles, is important for core stability during this movement. The lower rectus abdominis, in particular, is one of the most important muscles for stabilizing your hips during any plank.

Lateral Deltoid And Anterior Deltoid

The lateral and anterior deltoids are on the side of the shoulder and contract to move your arm up to the side. They are particularly engaged in movements like shoulder presses and lateral raises. They work forcefully to keep your shoulder stable during a side plank hip raise.

Serratus Anterior

The serratus anterior is located along the sides of your ribcage. They primarily work to move and stabilize your shoulder blades. During this exercise, the serratus anterior works with the obliques to prevent rotation in your torso.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Russian Twist

Side Plank

Plank Shoulder Tap

Bicycle Crunch

Standing Oblique Crunches

Seated Spinal Twist

Dynamic Plank

T Push-Up

Twisted Mountain Climber

Standing Torso Twists

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Renegade Rows

Who Should Do?

Athletes Requiring Core Stability

All athletes will benefit from improved core stability. Most athletic movements involve transferring force between the upper and lower body. Being able to effectively transfer as much power as possible through the core and hips will sustain improved athletic performance. 

A more stable athlete is a better athlete. Forceful movements done once, like in the shot put, or endurance movements done repeatedly, like in a triathlon both benefit. Core stability improves performance by allowing you to maximize the amount of force transferred to the track, bat, grass, etc. 

Athletes In Straight Line Sports

The benefit of working lateral movements in sports that mostly or only go forward may not immediately seem obvious. However, just because a sport only involves one plane of motion does not mean training for it should. 

Even though you don’t move laterally while swimming or squatting, the adductor muscles help stabilize those movements. The adductors work during the gait cycle of running and walking to stabilize the pelvis. Additionally, they have been found to be powerful in extending the hip during cycling.

Who Should Not Do?

Individuals With Lower Back Injuries

Individuals with lower back injuries may not be able to engage the muscles needed to correctly perform this movement efficiently. The side plank hip raise requires several muscles to work together to maintain stability and posture. Instability of the spine, hips, and shoulders can worsen previous injuries and may create new ones.

If you have had or currently have back injuries, consult a physical therapist to improve and remedy dysfunctional movement patterns. Being such a complicated part of the body, consult a medical professional who can individualize a rehab plan for you. 

Individuals With Shoulder Injuries

Folks with injured shoulders should not perform the side plank hip raise. The shoulder joint capsule, surrounding muscles, ligaments, and tendons undergo strain to maintain proper technique. It is not advised to perform any side plank variation if you have shoulder issues that may become aggravated. 

The same holds true for individuals with other joint issues like hip, knee, ankle, and elbow injuries. Force goes through all of these joints in order to maintain a side plank position. Injuries in these areas can be exacerbated, which can hinder healing and worsen pain. 

Benefits Of The Exercise

Reduced Injury Risk

Strengthening the core is vital for lowering injury risk. Poor muscular endurance of the core musculature is associated with an elevated risk of low back pain in athletes. Stronger core muscles can prevent unnecessary force through the lumbar spine, protecting it and promoting functional performance.

Time Efficiency

For those of us who do not have enough time to train, compound exercises like this can save time. By training your core and hip musculature together, you can get in and out of the gym quickly. If you don’t have time to do separate sets for the core and hips, do them both in the same movement!

Stronger And More Stable Hips

Strong and stable hips are important in everyday activities to control motion through the hip, particularly as we age. With unstable hips, one may find they have poor posture, get easily off-balance, and are more likely to fall. This exercise strengthens the hip abductors and adductors, which promotes pelvic alignment during simple but important tasks like walking up stairs. 

Frequently Asked Questions

What does the side plank hip raise work?

The side plank hip raise works your obliques, rectus abdominis, deltoids, erector spinae, and serratus anterior. It also engages your hip abductors and adductors.

Are side plank hip raises harder than squats?

For most people, yes, despite a smaller range of motion and less body mass getting moved. While you are moving less mass through a smaller range than in a squat, you are primarily engaging smaller muscles.

How to do side plank hip raises properly?

Position your arm directly beneath your shoulder with your forearm flat on the ground. Raise your hips until your body is in a straight line, then lower back down. See above for a more thorough description.

How many side plank hip raises should I do?

It depends. Use the principle of progressive overload and do a few more reps than you have previously. Refer to the tables in this article’s ‘Ideal Sets and Reps’ section for recommendations on sets and reps.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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