Smart Workout Diary

Abdominal Hip Roll

The abdominal hip roll is a bodyweight core exercise performed lying on your back while rolling bent legs from side to side. It primarily trains the obliques and abdominal muscles while teaching controlled trunk rotation and pelvic stability. It can support core strength and control for general fitness.

Demonstration

Abdominal Hip Roll — demonstration 1
Abdominal Hip Roll — demonstration 2

Instructions

  1. Set up: Lie on your back with your arms extended out to the sides for support. Bend your hips and knees to about 90 degrees and keep your knees together.
  2. Brace: Gently tighten your abdominal muscles and keep your shoulders pressed to the floor.
  3. Roll: Slowly lower both bent legs toward one side, rotating from the hips while keeping the movement controlled.
  4. Return: Use your abdominals to bring the knees back to the center without swinging, then repeat to the other side.
  5. Finish safely: Use only a comfortable range of motion and stop if the movement causes pain or discomfort in your back.
Muscle Group
Obliques
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move slowly: Avoid letting your legs drop; control both the lowering and return.
  2. Keep shoulders down: If a shoulder lifts, reduce the range of motion.
  3. Protect your back: Keep the abdominals gently braced and use a smaller range if your lower back feels strained.
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