Lying side hip raise

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 15

Description: Position Yourself: Lie on your side on the floor or on a mat. Support your upper body with your elbow and forearm. Ensure your forearm is perpendicular to your body, and your elbow is directly beneath your shoulder. Stack your feet on top of each other. Hand Placement: Place your free hand on your hip. Raise Your Hip: Exhale and raise your hip off the floor as high as possible by laterally flexing your spine and pushing down with your feet. Lower Your Hip: Inhale and slowly lower your hip back to the floor. Repeat the Motion: Perform the desired number of repetitions on this side. Switch Sides: Repeat the exercise on your opposite side to ensure balanced muscle development.

Exercise ID: 00219

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a Straight Line: Ensure your body forms a straight line from your head to your feet. This alignment will help you engage your core and oblique muscles effectively.
Elbow Position: Keep the elbow of the supporting arm directly under your shoulder. This will help you maintain balance and avoid unnecessary strain on your shoulder joint.
Controlled Movements: Perform the lifts and lowers in a slow, controlled manner. This maximizes muscle engagement and reduces the risk of injury.
Engage Your Core: Tighten your abdominal muscles throughout the entire exercise to stabilize your body and prevent your hips from sagging.
Proper Breathing: Inhale as you lower your hips and exhale as you raise them. Proper breathing ensures that your muscles receive enough oxygen and helps maintain a steady rhythm.
Avoid Dropping Hips: Do not let your hips touch the floor at the bottom of the movement. Keeping them off the ground maintains tension in the working muscles.
Foot Position: Stack your feet one on top of the other, or place the top foot slightly in front of the bottom foot for better balance.
Hip Height: Make sure to lift your hips high enough to create a straight line from your shoulders to your feet at the top of the movement. This ensures maximum contraction of the oblique muscles.
Progress Gradually: If you're a beginner, start with shorter sets or reps and gradually increase as your strength improves. You can also modify the exercise by doing it on your knees.
Consistent Practice: Like any exercise, consistency is key. Incorporate lying side hip raises into your regular workout routine for best results in building core strength and stability.

Exercise overview

Exercise tips and tricks

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