Side-Plank With Hip Touch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Side-Plank With Hip Touch is a bodyweight exercise that primarily targets the obliques while also engaging the abs as a secondary muscle group. The exercise involves holding a side plank position on one forearm or hand, maintaining a straight line from head to feet, and then lowering and lifting the hip toward the floor in a controlled motion. This dynamic movement challenges core stability, improves lateral strength, and enhances overall abdominal endurance, while also activating the shoulders and glutes to maintain balance and proper alignment.
How to Perform
Lie on your side with your legs extended and stacked, placing your bottom forearm on the floor directly under your shoulder.
Engage your core and lift your hips off the ground to form a straight line from head to feet, keeping your top hand on your hip or extended upward.
Slowly lower your hip toward the floor in a controlled motion without touching the ground.
Pause briefly at the bottom, keeping your core engaged.
Lift your hip back up to return to the starting side plank position.
Maintain steady breathing throughout the movement.
Repeat for the desired number of repetitions, then switch sides to work the opposite obliques.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to feet to maximize oblique engagement.
Engage your core throughout the entire movement to maintain stability.
Move your hips slowly and controlled to avoid momentum taking over.
Keep your bottom shoulder stacked directly under your supporting arm to prevent strain.
Avoid letting your hips sag or rotate forward/backward during the movement.
Breathe steadily and do not hold your breath while performing the exercise.
Keep your top hand on your hip or extended upward to help maintain balance.
Focus on using your obliques to lift and lower your hip, not your legs or shoulders.
Start with fewer repetitions if you’re new, gradually increasing as your core strengthens.
Ensure the supporting forearm and elbow are padded if needed to reduce discomfort.
How Not to Perform
Do not let your hips sag toward the floor, as this reduces oblique activation and can strain the lower back.
Do not rotate your torso forward or backward; keep your body aligned to target the obliques properly.
Do not use momentum to lift your hips; control the movement with your core muscles.
Do not place your supporting arm too far from your shoulder, which can cause shoulder strain.
Do not hold your breath; maintain steady breathing to support core engagement.
Do not lock your supporting elbow; keep a slight bend to prevent joint stress.
Do not let your legs separate or shift; keep them stacked for stability.
Do not lift your top shoulder or shrug it; maintain relaxed shoulder positioning.
Do not rush through repetitions; slow, controlled motion maximizes effectiveness.
Do not ignore padding under your forearm if needed; discomfort can distract from proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
