Side Lying Hip Raises

Side-lying hip raises , also known as side plank with hip raises, is an exercise that targets the core muscles , especially the oblique abdominal muscles, as well as the hips and glutes . This exercise is fantastic for improving stability, balance and strength in the hips and midsection.

Correct Form and Technique

How to perform side-lying hip raises with good technique:

  • Lie on your side with your elbow placed directly under your shoulder and your legs stacked on top of each other.
  • Engage your core and push your hips off the floor using your hip and core muscles.
  • Keep your body in a straight line from shoulder to feet, and keep your top arm at your side or place your hand on your hip for balance.
  • Slowly lower your hips back to the floor with control, but avoid dropping them all the way between reps.

Perform the movement slowly and controlled, focusing on engaging the core muscles throughout the exercise.

Common Errors

To perform side-lying hip raises correctly and avoid injury, be aware of the following common mistakes:

  • Elbow positioned incorrectly: If the elbow is too far away from the body, it can lead to shoulder strain. Make sure your elbow is directly under your shoulder.
  • Drop your hips: Don't let your hips drop during each repetition. Keep the tension up throughout the exercise to get the best effect.
  • The back curves: Keep the body in a straight line. Avoid bending the hip forward or backward; the body must be stable.

Video: How to Perform Side-Lying Hip Raises

Watch this video for a detailed demonstration of the technique for side-lying hip raises and for tips on how to improve your form.

Modifications and Variations

There are several ways to adapt side-lying hip raises to make them easier or more challenging:

  • Beginners: Perform the exercise with your knees bent at 90 degrees, so that you lift your hips and torso with support on your knees instead of your feet.
  • Advanced: Try holding a dumbbell or weight plate on your hip for added resistance, or try performing the exercise in a dynamic motion by raising and lowering your hip without stopping between reps.

These modifications allow you to gradually increase the intensity and challenge your balance and core stability.

Repeat and Breathe

Aim for 3 sets of 10-15 repetitions per side. Exhale as you lift your hips off the floor, and inhale as you lower yourself back down. Focus on keeping your core engaged throughout the exercise for maximum effect.

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