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Home Exercise Guides Core

Lying Side Hip Raise (Obliques)

How to do the lying side hip raise

Malik, DPTbyMalik, DPT
June 21, 2019
Lying Side Hip Raise (Obliques)
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The lying side hip raise is a fantastic bodyweight movement which works multiple muscles. The obliques are the primary target muscles but the traps and shoulders also get worked secondarily. Now, the exercise is similar to a plank but with repetitions, so the entire core is actually benefitting from this stabilization movement.

But, overall, the lying side hip raise is an effective and convenient movement which requires no equipment, except for maybe a soft surface. 

So, include this exercise in your ab routine for even more impressive core development. 

In This Exercise:

  • Target Muscle Group: Obliques
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Exercise Mat/None
  • Difficulty: Beginner

Exercise Instructions

  1. Lie on your side but place your forearm on the floor to support your bodyweight. Place your top foot on top of the bottom foot. 
  2. Then, lower your torso down a few inches from the floor.
  3. Raise your hips up until your torso is aligned (Side Plank)
  4. Complete as many reps as desired.
  5. Then switch to your other side and repeat the movement. 

Variations & Tips:

  • The exercise should simulate a side plank for the positive portion of the rep.
  • The lying side hip raise is a great oblique exercise but it also works your traps and deltoids.

Watch: How to do the lying side hip raise 

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Categories: Core Exercise Guides Legs and Glutes
Tags: adductor brevisadductor longusadductor magnusauxiliaryBodyweightgluteus maximusgluteus mediusgluteus minimusgracilisiliocastalis lumborumiliocastalis thoracisisolationlateral deltoidobliquespectineuspsoas majorpushquadratus lumborumserratus anteriorsupraspinatustensor fasciae lataetrapezius
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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Seated Knee Raise (Iliopsoas, Abdominals)
Exercise Guides

Seated Knee Raise (Iliopsoas, Abdominals)

Inverted Row
Back

How To Do Inverted Row (Back)

Dumbbell Lying External Shoulder Rotation (External Shoulder Rotators)
Exercise Guides

Dumbbell Lying External Shoulder Rotation (External Shoulder Rotators)

Front Plank (Abdominals)
Core

Front Plank (Abdominals)

Cable External Shoulder Rotation (Shoulder Rotators)
Exercise Guides

Cable External Shoulder Rotation (Shoulder Rotators)

Incline Barbell Bench Press (Upper Chest)
Chest

Incline Barbell Bench Press (Upper Chest)

Cable Rear Delt Row Exercise Guide and Video
Back

Cable Rear Delt Row Exercise Guide and Video

Cable Wide Grip Upright Row (Shoulders) | Exercise Guides and Videos
Arms

Cable Wide Grip Upright Row (Shoulders) | Exercise Guides and Videos

Dumbbell Cuban Rotation (External Shoulder Rotator)
Exercise Guides

Dumbbell Cuban Rotation (External Shoulder Rotator)

Standing cable hip extension
Exercise Guides

Standing Cable Hip Extension (Glutes)

Double Cable Neutral-grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Double Cable Neutral-grip Lat Pull-down (Lats) | Exercise Guides and Videos

Chest

Hammer-grip Dumbbell Bench Press (Chest)

Prone Incline Barbell Curl (Biceps) | Exercise Guides and Videos
Arms

Prone Incline Barbell Curl (Biceps) | Exercise Guides and Videos

Cable Hip Adduction (Hips)
Exercise Guides

Cable Hip Adduction (Hips)

Close Neutral Grip Lat Pull-down (Lats)
Back

Close Neutral Grip Lat Pull-down (Lats)

Lying One-arm Dumbbell Triceps Extension (Triceps)
Arms

Lying One-arm Dumbbell Triceps Extension (Triceps)

Machine-assisted Triceps Dip (Triceps) | Exercise Guides and Videos
Arms

Machine-assisted Triceps Dip (Triceps) | Exercise Guides and Videos

Dumbbell Reverse-grip Concentration Curl (Biceps, and Brachioradialis)  | Exercise Guides and Videos
Arms

Dumbbell Reverse-grip Concentration Curl (Biceps, and Brachioradialis) | Exercise Guides and Videos

High Cable Cross-over (Chest)
Chest

High Cable Cross-over (Chest)

Cable Front Raise (Shoulders)
Exercise Guides

Cable Front Raise (Shoulders)

Bent-knee Bench Dip (Triceps) | Exercise Guides and Videos
Arms

Bent-knee Bench Dip (Triceps) | Exercise Guides and Videos

How To Do Dumbbell Incline Fly | Exercise Guide & Video
Chest

How To Do Dumbbell Incline Fly | Exercise Guide & Video

Incline Cable Fly (Chest)
Chest

Incline Cable Fly (Chest)

High Reverse Plank (Glutes)
Core

High Reverse Plank (Glutes)

Barbell Lunge (Legs)
Exercise Guides

Barbell Lunge (Legs)

Seated Alternating Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Alternating Dumbbell Front Raise (Shoulders)

Plate Front Raise (Shoulders)
Exercise Guides

Plate Front Raise (Shoulders)

Cable Bench Press (Chest)
Chest

Cable Bench Press (Chest)

Single Leg Glute Bridge (Glutes)
Exercise Guides

Single Leg Glute Bridge (Glutes)

Machine Back Extension (Back)
Back

Machine Back Extension (Back)

Kneeling Bodyweight Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Kneeling Bodyweight Tricep Extension (Triceps) | Exercise Guides and Videos

One-arm Towel Row (Back) | Exercise Guides and Videos
Arms

One-arm Towel Row (Back) | Exercise Guides and Videos

Machine Reverse Hyperextension (Glutes)
Back

Machine Reverse Hyperextension (Glutes)

Seated Barbell Twist (Obliques)
Core

Seated Barbell Twist (Obliques)

Machine High Row (Back)
Back

Machine High Row (Back)

Tate Press (Triceps) | Exercise Guides and Videos
Arms

Tate Press (Triceps) | Exercise Guides and Videos

Decline Twisting Sit-up (Abdominals)
Core

Decline Twisting Sit-up (Abdominals)

Barbell Squat (Legs)
Exercise Guides

Barbell Squat (Legs)

Dumbbell Step-up (Legs)
Exercise Guides

Dumbbell Step-up (Legs)

Jefferson Squat (Legs)
Exercise Guides

Jefferson Squat (Legs)

Decline Barbell Bench Press (Chest)
Chest

Decline Barbell Bench Press (Chest)

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos
Back

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos

Incline Straight Leg And Hip Raise (Abdominals)
Core

Incline Straight Leg And Hip Raise (Abdominals)

Superman (Back)
Back

Superman (Back)

Lying Leg Curl (Hamstrings)
Exercise Guides

Lying Leg Curl (Hamstrings)

Cable Lateral Raises
Exercise Guides

Cable One-Arm Lateral Raise (Shoulders)

Seated Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Dumbbell Front Raise (Shoulders)

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos
Arms

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos

Reverse-Grip Lat Pull-Down (Lats)
Back

Reverse-Grip Lat Pull-Down (Lats)

Bodyweight Sumo Squat (Legs)
Exercise Guides

Bodyweight Sumo Squat (Legs)

Supine Cable Reverse Fly (Shoulders)
Back

Supine Cable Reverse Fly (Shoulders)

Lying Alternating Knee Raise (Iliopsoas)
Exercise Guides

Lying Alternating Knee Raise (Iliopsoas)

Barbell Sumo Squat (Legs)
Exercise Guides

Barbell Sumo Squat (Legs)

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos

Decline Sit-Up (Abdominals)
Core

Decline Sit-Up (Abdominals)

Decline Skull Crusher (Triceps) | Exercise Guides and Videos
Arms

Decline Skull Crusher (Triceps) | Exercise Guides and Videos

Gripless Shrug (Traps)
Back

Gripless Shrug (Traps)

Decline Barbell Pullover (Lats, chest)
Back

Decline Barbell Pullover (Lats, chest)

Dumbbell Sumo Squat (Legs)
Exercise Guides

Dumbbell Sumo Squat (Legs)

Incline Cable Tricep Extension (Triceps)
Arms

Incline Cable Tricep Extension (Triceps)

Standing Dumbbell One-Leg Calf Raise (Calves)
Exercise Guides

Standing Dumbbell One-Leg Calf Raise (Calves)

Zercher Squat (Legs)
Exercise Guides

Zercher Squat (Legs)

Stability Ball Push-Up (Chest)
Chest

Stability Ball Push-Up (Chest)

Barbell Romanian Deadlift (Glutes, Hamstrings)
Back

Barbell Romanian Deadlift (Glutes, Hamstrings)

Bodyweight Fly (Chest)
Chest

Bodyweight Fly (Chest)

Vertical Leg Crunch (Abdominals)
Core

Vertical Leg Crunch (Abdominals)

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos
Arms

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos

Dumbbell Pullover (Chest)
Back

Dumbbell Pullover (Chest)

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos

Captain’s Chair Leg And Hip Raise (Abdominals)
Core

Captain’s Chair Leg And Hip Raise (Abdominals)

T-Bar Row (Back)
Back

T-Bar Row (Back)

Barbell Kneeling Squat (Legs)
Exercise Guides

Barbell Kneeling Squat (Legs)

Wide-Grip Cable Row (Back)
Back

Wide-Grip Cable Row (Back)

Dumbbell Shrug (Traps)
Back

Dumbbell Shrug (Traps)

One-leg Front Plank (Core)
Core

One-leg Front Plank (Core)

Cable One-Arm Front Raise (Shoulders)
Exercise Guides

Cable One-Arm Front Raise (Shoulders)

Seated Bent-Over Lateral Raise (Shoulders)
Back

Seated Bent-Over Lateral Raise (Shoulders)

Hanging Windshield Wiper (Obliques)
Core

Hanging Windshield Wiper (Obliques)

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)
Exercise Guides

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

Machine Fly (Chest)
Chest

Machine Fly (Chest)

Dumbbell One-Arm Overhead Press (Shoulders)
Exercise Guides

Dumbbell One-Arm Overhead Press (Shoulders)

Cable preacher curl
Arms

Cable Preacher Curl (Biceps) | Exercise Guides and Videos

Seated Smith machine overhead press
Exercise Guides

Smith Machine Seated Overhead Press (Shoulders)

Barbell Straight Back Stiff Leg Deadlift (
Exercise Guides

Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

Shoulder Tap Push-Up (Chest, Core)
Chest

Shoulder Tap Push-Up (Chest, Core)

Dumbbell reverse curls
Arms

Dumbbell Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Bicep Leg Curl (Biceps) | Exercise Guides and Videos
Arms

Bicep Leg Curl (Biceps) | Exercise Guides and Videos

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos
Arms

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos

Seated Twisting Cable Row (Back) | Exercise Guides and Videos
Arms

Seated Twisting Cable Row (Back) | Exercise Guides and Videos

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)
Back

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)

Weighted One-Leg Hip Thrust (Glutes)
Exercise Guides

Weighted One-Leg Hip Thrust (Glutes)

Dumbbell Cross Body Hammer Curl
Arms

Dumbbell Cross-body Hammer Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Wheel Rollout (Core, Hip flexors)
Core

Wheel Rollout (Core, Hip flexors)

Elbow Lift (Back)
Back

Elbow Lift (Back)

Weighted Russian Twist (Obliques)
Core

Weighted Russian Twist (Obliques)

How To Do Dumbbell Lateral Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Lateral Raise | Exercise Guide & Video

Cable Squat (Legs)
Exercise Guides

Cable Squat (Legs)

Barbell Bench Press (Chest)
Chest

Barbell Bench Press (Chest)

Underhand Yates Row (Back) | Exercise Guides and Videos
Arms

Underhand Yates Row (Back) | Exercise Guides and Videos

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Weighted Sissy Squat (Legs)
Exercise Guides

Weighted Sissy Squat (Legs)

Lying Straight Leg Raise (Abdominals)
Exercise Guides

Lying Straight Leg Raise (Abdominals)

Jump Squat (Legs)
Exercise Guides

Jump Squat (Legs)

Cable pull through
Exercise Guides

How To Do The Cable Pull Through With Rope (Glutes)

Barbell Front Squat (Legs)
Exercise Guides

Barbell Front Squat (Legs)

Dumbbell Fly (Chest)
Chest

Dumbbell Fly (Chest)

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)
Core

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)

V-Ups (Abdominals)
Core

V-Ups (Abdominals)

Bent-Over Barbell Row (Back)
Back

Bent-Over Barbell Row (Back)

Incline Leg Press (Legs)
Exercise Guides

Incline Leg Press (Legs)

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos
Arms

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos

Kneeling Leg Curl (Hamstrings)
Exercise Guides

Kneeling Leg Curl (Hamstrings)

Smith Chair Squat (Legs)
Exercise Guides

Smith Chair Squat (Legs)

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos
Arms

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

How To Do The Dumbbell Incline Curl (Biceps)
Arms

How To Do The Dumbbell Incline Curl (Biceps)

Cable Cross-over (Chest)
Chest

Cable Cross-over (Chest)

Hanging Leg And Hip Raise (Abdominals)
Core

Hanging Leg And Hip Raise (Abdominals)

Machine Seated Crunch (Abdominals)
Core

Machine Seated Crunch (Abdominals)

Barbell Deadlift
Back

Barbell Deadlift (Legs, Back)

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos

Side Plank Hip Adduction (Hip Adductors)
Core

Side Plank Hip Adduction (Hip Adductors)

Low Cable Cross-Over (Chest)
Chest

Low Cable Cross-Over (Chest)

The BEST Guide To Working Out During The Holiday Season
Gym Memes

The BEST Guide To Working Out During The Holiday Season

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Back

WATCH: Best Bodyweight Back Workout – Sore In 6 Minutes!

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