Smart Workout Diary

Incline Side Plank Hip Lift

The incline side plank hip lift is a bodyweight core exercise performed with the upper body supported on an elevated bench or stable surface. You lower and raise the hips while holding a side-plank position, primarily training the obliques and also challenging the shoulders and hip stabilizers. It supports lateral core strength, trunk control, and body awareness.

Demonstration

Demonstration: Incline Side Plank Hip Lift

Instructions

  1. Place your forearm on a sturdy elevated bench, with your elbow directly below your shoulder.
  2. Extend your legs so your body forms a straight line from head to feet, stacking the feet or placing the top foot in front for support.
  3. Brace your core and lower your hips toward the floor with control.
  4. Lift your hips back to a straight side-plank line, then complete the repetitions before changing sides.
Muscle Group
Obliques
Other Muscle Groups
Shoulders, Hip Abductors
Type
Calisthenics
Mechanics
Compound
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Keep your shoulder away from your ear and press steadily through the supporting forearm.
  2. Move the hips smoothly rather than twisting the chest toward the floor or ceiling.
  3. Use a lower bench height or bend the lower knee if you cannot maintain a stable side-plank line.
Exercise library