Side Hip Raise
Sculpt your obliques! The Side Hip Raise targets your core for a stronger, more defined midsection.
The Side Hip Raise mainly works the core, with help from the lower back. You'll need: captains chair or dip bars.
Required Equipment
Side Hip Raise Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lower Back (quadratus lumborum); Deep Core (transverse abdominis)
Side Hip Raise Variations and Alternatives
How to do the Side Hip Raise
Positioning:
Stand in front of the dip station or vertical knee raise machine.
Grip the handles firmly. Your arms should be extended and locked at the elbows.
Ensure your body is stabilized by pressing your back against the back support (if available).
Starting Position:
Raise your knees towards your chest. Your legs should be bent at around a 90-degree angle.
Keep your feet together but relaxed, not locked.
Movement:
While keeping your upper body stable, shift your legs to the right side.
Engage your oblique muscles as you bring your knees closer to the side of the machine.
Hold for a moment, feeling the contraction in your side.
Returning:
Slowly return your knees back to the starting position, moving through the center.
Repeat the movement by shifting your legs to the left side this time.
Continue alternating sides for the desired number of repetitions.
Tips:
Keep your core engaged throughout the exercise to help maintain balance.
Avoid swinging or using momentum; the movement should be controlled.
Focus on your breathing: exhale as you lift your knees and inhale as you lower them.
Repetitions:
Aim for 10-15 repetitions on each side to start, gradually increasing as you become more comfortable with the movement.
Side Hip Raise FAQs
What muscles does the Side Hip Raise work?
The Side Hip Raise mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side Hip Raise?
Captains chair or dip bars.
What are some Side Hip Raise variations and alternatives?
Similar exercises include the Hanging Parallel-Bar Oblique Knee Raise, Side Knee Leg Raise, Side Knee Leg Raise Pressdown and Alternating Side Knee Raise Reach.
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