A side plank variation where you lower and raise the hips to target the obliques.
- +Strengthens obliques and stabilizing muscles
- +Improves balance and body control
- +No equipment needed
- –Can be hard on the supporting shoulder if not positioned properly
- –Requires strong core engagement to prevent sagging
This exercise targets:
Core
Obliques
Abs
Glutes
Glutes
Abductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your side, elbow under shoulder, legs extended, feet stacked
- Brace your core; form a straight line from head to heels. Top hand on hip or up
- Lift hips into a side plank; keep hips and shoulders stacked
- Lower hips toward the floor with control (light tap or just above)
- Drive hips back up to a straight line, squeezing obliques and glutes
- Breathe: inhale down, exhale up; keep neck neutral
- Do 8–15 reps per side, then switch
- Avoid shoulder shrugging or hip rotation; modify by bending the bottom knee