Side Hip

A lateral movement focusing on the hip abductors and obliques. It improves hip mobility and strengthens the lateral stabilizers of the lower body.

Exercise Details

Level
Beginner
Body Area
lower
Type
isolation
Required Equipment
Captain's Chair
Captain's Chair
Target Muscle Groups
Primary
Glutes
Secondary
Abs

Setup

Lie on your side with legs straight. Support your head with your bottom arm. Place the top hand on the floor for balance.

Instructions

1. Lift your top leg as high as possible while keeping it straight.
2. Squeeze the glute and oblique at the top.
3. Lower the leg slowly with control.
4. Keep your toes pointed forward.
5. Switch sides.

Common Mistakes

1. Rotating the hips open.
2. Arching the back.
3. Swinging the leg for momentum.

Alternative Exercises

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Weighted Crunch
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A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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