Lateral hip raise

Strengthen your obliques and glutes with a stable side plank hip raise variation.

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Preparation

You select the highest power station and then insert the grip tape. The loop is positioned at approximately mid-shin height.

Starting Position

You are lying on your side, one forearm supporting your body steadily. Now, hook your lower foot into the loop, while the other foot rests on top. Your body, from the ankle through the hip to the head, should form a straight line. Build up body tension and avoid swinging movements. Choose the position so that the handle strap points slightly towards the device.

Execution

You lift your hip up in a controlled manner until your entire body is floating in a side plank position. Make sure that your ankle, hip, and head form a straight line. Maintain body tension and then slowly lower the hip.

Muscles Used

Core

Glutes

Tip

First, practice close to the ground and always pay attention to stable body tension. The higher the band or the closer your feet are to the pillar, the more challenging the exercise will be. Repeat the exercise on both sides.

What makes this exercise particularly effective?

The side hip raise, also known as the "side plank hip thrust," is an effective exercise for targeted strengthening of the oblique abdominal muscles (obliques). In combination with isometric body tension, it promotes both muscular stability along the side of the body and balance. Controlled movement activates the lateral core muscles – especially useful for everyday life, sports, and posture.

What effect does the exercise achieve?

Strengthening of the lateral abdominal muscles – especially the oblique abdominal muscles; also supporting the rectus abdominis.
Improving core stability – strengthens the torso against lateral loads and supports a stable posture during all movements.
Functional benefit – particularly valuable for runners: lateral core stability significantly contributes to efficient and fall-free movement patterns.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The lateral hip abduction complements this concept perfectly:

Holistic core balance – strengthens the lateral trunk muscles, which are not targeted in isolation by any of the Big 5 exercises, but contribute to overall stability.
Improved posture & movement efficiency – a strong lateral core supports strength and technique in squats, deadlifts, and more.
Flexible use in training – easily integrable without special equipment and scalable for all levels, from beginners to advanced.