How to Do a Side Plank with Hip Lifts

If you’re looking to strengthen your core and tone your obliques, the side plank hip lifts is a great exercise to add to your routine. This variation of the traditional side plank adds an extra challenge by incorporating hip lifts, which target the oblique muscles even more.

In this article, we’ll break down the steps to properly perform a side plank with hip lifts and discuss the benefits of adding this exercise to your workout routine.

Side Plank Hip Lifts Benefits

Strengthen Your Core

The side plank hip lifts is a great exercise for strengthening your core. The side plank alone is an effective exercise for targeting the oblique muscles, but adding hip lifts takes it to the next level. By lifting and lowering your hips, you engage your obliques even more, helping to build a strong and stable core.

Improve Balance and Stability

The side plank hip lifts also helps to improve balance and stability. As you hold the side plank position and lift your hips, you are challenging your body to maintain balance and control. This can be especially beneficial for athletes or anyone looking to improve their overall balance and stability.

Tone Your Obliques

One of the main benefits of the side plank hip lifts is its ability to tone and strengthen the oblique muscles. These muscles run along the sides of your torso and are responsible for twisting and rotating your body. By incorporating hip lifts, you are targeting these muscles even more, helping to create a defined and toned waistline.

How to Do a Side Plank Hip Lifts

Now that you know the benefits of this exercise, let’s dive into how to properly perform a side plank hip lifts.

Step 1: Start in a Side Plank Position

To begin, start in a traditional side plank position. Lie on your side with your legs extended and stacked on top of each other. Place your elbow directly under your shoulder and lift your hips off the ground, creating a straight line from your head to your feet.

Step 2: Lift Your Hips

Once you are in the side plank position, it’s time to add the hip lifts. Begin by lifting your top hip towards the ceiling, keeping your core engaged and your body in a straight line. Hold for a second at the top, then lower your hip back down to the starting position.

Step 3: Repeat on Both Sides

After completing the desired number of reps on one side, switch to the other side and repeat the exercise. Remember to keep your core engaged and your body in a straight line throughout the entire movement.

Hiit workout

Tips for Proper Form

To get the most out of your side plank hip lift, it’s important to maintain proper form. Here are a few tips to help you do just that:

  • Keep your core engaged throughout the entire exercise.
  • Avoid arching your back or letting your hips sag.
  • Keep your body in a straight line from your head to your feet.
  • Focus on lifting your hips with your oblique muscles, rather than using momentum.

Muscles Worked

The side plank hip lifts primarily targets the obliques, which are the muscles on the sides of your abdomen. These muscles are responsible for rotating and bending the torso, as well as stabilizing the spine.

The hip lift movement also engages the glutes, which are the muscles in your buttocks. This exercise also works the transverse abdominis, which is a deep abdominal muscle that helps with core stability. Additionally, the side plank hip lift engages the muscles in your shoulders, arms, and back to help maintain proper form.

Modifications and Variations

If you’re just starting out with this exercise, you may find it challenging to hold the side plank position for an extended period of time. If this is the case, you can modify the exercise by dropping your bottom knee to the ground. This will provide more stability and make it easier to hold the position.

On the other hand, if you’re looking for an extra challenge, you can try a few variations of the side plank hip lifts. One option is to add a leg lift while holding the side plank position. This will engage your glutes and add an extra challenge to the exercise.

Incorporating Side Plank Hip Lifts into Your Routine

To see the best results from this exercise, it’s important to incorporate it into your workout routine consistently. Here are a few tips for doing so:

  • Aim to do 3 sets of 10-12 reps on each side.
  • Add this exercise to your core routine 2-3 times per week.
  • Combine it with other core exercises, such as planks and crunches, for a well-rounded workout.


The side plank hip lifts is a challenging and effective exercise for strengthening your core and toning your obliques. By incorporating this exercise into your routine and maintaining proper form, you can see improvements in your balance, stability, and overall core strength. So next time you hit the gym, give this exercise a try and feel the burn in your obliques!