Side Plank Dumbbell Hip Raises
How to Do Side Plank Dumbbell Hip Raises
- Lie on your side on an exercise mat or comfortable workout surface.
- Fully extend your legs with one resting on top of the other.
- Place a dumbbell on your upper hip, keeping it in safely place with your top hand.
- Place the forearm of your bottom arm on the ground with your hand in a fist pointing away from your body. Your forearm should run perpendicular to your body, while your upper arm should be in line with your body.
- Lift your body off the ground and balance on your forearm and the lower side of your foot, while keeping your body in a straight line.
- Contract your abdominal muscles and relax your shoulders.
- When ready, slowly lower your hips towards the ground a few inches, before elevating them up past the straight-line level of your body.
- Repeat for the specified amount of reps or time.
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Related Abs Exercises
Side Plank Dumbbell Hip Raises Exercise Details
Muscles worked
Side Plank Dumbbell Hip Raises targets abs and also works glutes & hip flexors. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Double side jackknifes, stability / swiss / exercise ball bench russian twists and windshield wipers. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
