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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Obliques
- Equipment
- Bodyweight
Side Plank With Hip Lift
4 steps Updated 29/08/2026
Side Plank With Hip Lift is a bodyweight exercise targeting Obliques (External Obliques, Internal Obliques).
Step by step
How to perform it
- 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.
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Variations and related exercises
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting
45 Degree Bicycle Twisting Crunch
45 Degree Side Bend
Last updated: 29/08/2026
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Side Plank With Hip Lift
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