Lateral hip raises

During lateral hip elevation, the main focus is on strengthening the oblique abdominal muscle (musculus obliquus abdominis). The rectus abdominal muscles (musculus rectus abdominis) also provide supporting assistance. Additionally, the pyramidal muscle (musculus pyramidalis) receives a training stimulus.

Side hip raises with a bench

Another option is lateral hip elevation with a bench. Information on body position and execution in this variation can be found in the following section.

Body position

During lateral hip elevation with a bench, you increase the difficulty by placing your feet on a weight bench. Your forearm supports the body weight on the floor. In the starting position, the upper body, legs, and head should form a straight line without curvature. To enhance stability, you can place your second hand on your chest for support.

Execution of the movement

Begin lateral hip elevation with a bench by lifting your body upward. Execute the movement as far as possible. Ensure that during the upward movement and exhalation, the body continues to form a straight line. Subsequently, lower the body while inhaling until your hip almost touches the ground.

Hip raises to the side on the floor

The traditional form of hip raising is done on the floor, and weights are generally not required for this. In the next section, we'll focus on the optimal position of the body and the correct execution, both without and with additional weight for abdominal muscle training.

Body Position

To start, lie on one side of your body, intending to later train the other side. The forearm rests on the floor, legs are fully extended, and feet are stacked on top of each other. Your entire body should ultimately form a straight line. To support your balance, feel free to place the hand of the upper side on your hip. The head is also an extension of the spine. If using weights, hold a dumbbell in the hand at the hip to make the execution more challenging.

Movement Sequence

In the standard variation, begin the movement by lifting the hip off the floor. Lower the hip while inhaling, stopping a few centimeters above the floor. Lift the hip back up while exhaling slowly. Execute this movement as far as possible, ensuring your body doesn't lean to the side. Hold tension briefly at the top and then lower the body again. Once one side is complete, switch to the other side.

Lateral Hip Lift on the Floor Lateral Hip Raise on the Floor In this variation, assume a similar starting position, allowing the lower leg to bend backward if it feels more comfortable. Lift the body off the floor first and perform the movement with a maximum range. Stop only when you couldn't move your body straight upward any further. Then, inhale and return to the starting position, pausing just above the floor.

Common Side Plank Hip Raise Mistakes

In essence, the process of lateral hip lifting is easily explained. Nevertheless, inaccurate execution often occurs, leaving the full potential of the exercise untapped. In the following section, you'll find the most common mistakes and useful tips on how to avoid them.

✅  Rotation of the Upper Body: Keep the upper body straight throughout the entire movement. Only tilt the upper body as far upward as you can maintain the ideal body posture.

✅  Overextension of the Neck: Ensure you don't overextend your neck during lateral hip lifting. Instead, the head should always be a natural and relaxed extension of your spine.

Alternatives and similar exercises to hip raises in plank position

The lateral elevation of the hip is a popular form of exercise, specifically designed to activate the oblique abdominal muscles. In the following section, I present various options for your workout routine to effectively strengthen this muscle area in a versatile and highly efficient manner.