Side Plank Hip Lifts: Strengthen Your Hips and Get Rid of Love Handles

Written by Rashida Ruwa on December 17, 2022

Fact checked by Pavel Balezin

Fact checked by Pavel Balezin

Pavel Bazelin is a fitness expert at Unimeal. He owns a fitness studio and works as a personal trainer. His education includes a bachelor’s degree in Health, Fitness, and Recreation.

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The side plank hip lifts are a great exercise for your body, but they're not as easy as they look. You can tell you are doing them wrong if your hips sink below the floor, your back is arched or rounded during the exercise, you're squeezing your glutes, or you don't feel a stretch in your obliques.

If you're looking for a way to strengthen your hips and get rid of love handles at the same time, try doing side plank hip lifts. These simple workouts work on your entire body, including your core⁸Lauren Elson. (2018, Sept). Understanding and improving core strength. Health Havard. Retrieved from https://www.health.harvard.edu/blog/understanding-and-improving-core-strength-2018090414662, legs, and back. They're easy to do anywhere, and you don't need equipment or a gym membership — just a little self-discipline and determination.

Here's everything you need to know about side plank hip lifts, the benefits, how to perform them correctly, and how they can help you achieve a healthier, more toned body.

What are side plank hip lifts

These exercises involve holding one's body in a horizontal position with no movement of the limbs. Side plank hip lifts are a combination of two workouts: The side plank and the hip lift.

The side plank is a challenging exercise in its own right because it requires you to maintain an isometric contraction while supporting all of your body weight on one arm. The hip lift requires you to lift one leg off the ground while keeping your balance on one arm. 

Benefits

Here are some of the benefits of side plank hip lifts⁴Jin Lee, et al. (2016, March). Comparison of three different surface plank exercises on core muscle activity. Physical Therapy Rehabilitation Science. DOI:10.14474/ptrs.2016.5.1.29:

1. Improves balance

Doing side plank hip lifts can improve your balance and stability, which can be helpful when you're playing sports or trying to recover from an injury or accident⁴Jin Lee, et al. (2016, March). Comparison of three different surface plank exercises on core muscle activity. Physical Therapy Rehabilitation Science. DOI:10.14474/ptrs.2016.5.1.29. This is because it forces you to fire up your core muscles, which helps keep you stable when you're on one leg or moving around. You'll also need good balance if you want to get better at various exercises like squats or lunges without falling over.

2. Better physique

Regular side plank hip lifts will help tone your hips and butt muscles, giving you a more sculpted body. These exercises help to tone the muscles of your torso, especially your core. This will improve your posture and make you look more toned overall. They also help to strengthen your lower back and gluteal muscles, improving your posture and making you look more fit.

See also: Strengthen Your Hips Fast With These 5 Exercises For Women

3. Strengthens arms and wrists

Side plank hip lifts are a great way to strengthen your wrist and forearm muscles. You might not think of your wrists as particularly strong, but they carry a lot of weight when carrying things around or typing on a computer all day. Side plank hip lifts will help build up the muscles in your forearms and wrists so you can keep doing your everyday activities without getting tired.

See also: Triceps Workouts for Women: Exercise in Any Location with Any Equipment

4. Strengthens abs 

Side plank hip lifts help strengthen your abs by making them work harder to stabilize the body while performing the movement. In addition to strengthening your core muscles, this move works several other muscle groups, including your glutes and quads. Many often neglect these two areas, which are very important for total-body strength and fitness.

5. Boosts core strength

This exercise strengthens the core muscles in your abdomen, back, and pelvis. You can't always tell if you're working these muscles or not, but they're essential for maintaining balance and stability while standing or sitting upright⁷J. Calatayud, et al. (2019). Tolerability and muscle activity of core muscle exercises in chronic low-back pain. International Journal of Environmental Research and Public Health. DOI:10.3390/ijerph16193509. Side plank hip lifts are also great for anyone who wants to flatten their stomach or tighten their midsection. 

6. Reduced love handles

Side plank hip lifts are a fantastic way to get rid of that stubborn love handle, which is the area on your body where fat tends to be stored, usually around the waistline and hips⁶Havard. (2021, April). Taking aim at belly fat. Staying healthy. Retrieved from https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat. These exercises engage your core muscles and work them from different angles than traditional crunches or sit-ups. This helps bust up those love handles by building muscle definition in your abs and helping define your waistline.

7. Improves posture

They help improve posture by strengthening the muscles that surround the spine and pelvis⁷J. Calatayud, et al. (2019). Tolerability and muscle activity of core muscle exercises in chronic low-back pain. International Journal of Environmental Research and Public Health. DOI:10.3390/ijerph16193509. When performing this exercise correctly, it will help strengthen the muscles surrounding your spine so that when you stand up straight again after doing it for a few seconds, the muscles around your spine are strong enough to support them without collapsing inward or outward from their normal position (which would cause poor posture). This exercise also strengthens the pelvic floor muscles to support internal organs like the intestines and bladder control.

8. Tones glutes and thighs

Side plank hip lifts tone your glutes and thighs as you raise one leg off the ground while keeping yourself in place on your elbow, knee, and hand. It's important to maintain good form when doing this exercise to avoid injury, so it's best to start with just one leg lifted at first until you get used to it before trying both legs at once.

See also: Leg Workouts: How to Tone Your Thighs Using 5 Leg Exercises

What muscles do side plank hip lifts work?

Side plank hip lifts mainly work on the following muscles:

Abdominal muscles

• Rectus abdominis - These are the six-pack muscles on your abs. They're responsible for flexing and extending your spine (bending forward and backward) and rotating it from side to side¹M. Varacallo, S. Scharbach, M. A. Al-Dhahir. (2022, July). Anatomy, anterolateral abdominal wall muscles. NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK470334/.
• Obliques - These are the outer muscles that run along each side of your torso, from your ribs down to your pelvis. They help with lateral flexion and rotation of the spine and act as an external support for the rectus abdominis¹M. Varacallo, S. Scharbach, M. A. Al-Dhahir. (2022, July). Anatomy, anterolateral abdominal wall muscles. NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK470334/.
• Transversus abdominis - This is another important muscle in abdominal training because it assists with stability during movement or exercise by pulling inwards on the abdomen walls. It also helps protect internal organs from damage if an injury to this area occurs¹M. Varacallo, S. Scharbach, M. A. Al-Dhahir. (2022, July). Anatomy, anterolateral abdominal wall muscles. NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK470334/.

Shoulder muscles

Side plank hip lifts are one of the best exercises for working your shoulders. They work the muscles around your shoulder joint, such as the infraspinatus muscle, teres minor muscle, and subscapularis muscle³C. McCausland C, E. Sawyer, B. J. Eovaldi, et al. (2022, August). Anatomy, shoulder and upper limb, shoulder muscles. NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK534836/. These muscles help rotate your arm away from your body and stabilize it when you're in an overhead position.

Gluteal muscles

The gluteal muscles are located at the back of your hips²A. Elzanie, J. Borger. (2022, March). Anatomy, bony pelvis and lower limb, gluteus maximus muscle. NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK538193/ . The gluteus maximus is the largest muscle in your body, extending from below your sacrum to just below your waistline on each side of your spine. It's responsible for extending (straightening) your hip joint. Side plank hip lifts will help tone this muscle so that when you walk or run, it pulls you forward instead of backward.

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Technique

Side plank hip lifts are an excellent exercise for toning your obliques, the muscles that run vertically from your rib cage to your pelvis. They are also great for lengthening your waist and strengthening your lower back.

You'll need a mat or towel for the side plank hip lift.

1. Start lying on your side with your legs straight and together. Then lift yourself onto one elbow and stack your body so that no part of it touches the floor. Keep your hips raised, but keep the rest of your body in line with the floor. This is called a side plank pose⁵Matthew Solan. (2019, Nov). Straight talk on planking. Exercise & fitness. Retrieved from https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304.

2. Slowly lift one leg to hip height, so both legs form an arc behind you. Make sure that a straight line runs from your shoulders through both feet (that creates the arc). If you lose form even slightly at any time during this movement, go back to starting position and repeat until you can complete it correctly without losing form or taking too long to finish each rep.

You can do these reps as slow or fast as you like, but make sure they're done without losing form or becoming too difficult before moving on to another set. You can also do these by yourself or with a friend. Just make sure your partner doesn't go too fast or too hard.

The side plank hip lifts are a great exercise for your body, but they're not as easy as they look. You can tell you are doing them wrong if:

• Your hips sink below the floor
• Your back is arched or rounded during the exercise
• You're squeezing your glutes 
• You don't feel a stretch in your obliques. The key is to keep your torso as straight as possible.

Variations

Modified side plank leg lifts

This exercise will keep your body toned and tight while working your core. It's a great way to work on stability and balance.

How to do it:

• Start in a side plank position with your feet together and hands on the ground directly under your shoulders. Keep your body straight from head to toe, and make sure that everything is aligned vertically.
• On an exhale, lift your left leg off the ground and hold for 2 seconds before returning it to the ground, keeping hips level with shoulders throughout the movement (you can lift higher if you want).
• Repeat on another side for 10-12 reps total.

Plank side knee lifts

This exercise works on your abs and thighs. It's also a fantastic core exercise that can be done at home, the gym, or even on vacation (if you're traveling).

How to do it:

• Lie on your side and place your elbow directly under your shoulder. Keep your hips stacked over your knees.
• Lift your hips off the ground and hold for at least 30 seconds. Repeat for 10 reps on each side.
• If you want more of a challenge, lift one leg off the ground as you perform this exercise (that's what makes it a side plank with knee lifts).

Side plank with knee tuck

This exercise is great for your upper body, abs, and arms. It works the entire side of your body. This is a great beginner exercise before bed or in the morning when you wake up.

How to do it:

• Start by getting into a high plank position on your hands and toes, with your body in one long line from shoulders to ankles.
• Lower one leg toward the floor until your shin is parallel to the ground, then raise it back up to meet the other foot (the one still on top of the ground). That's one rep! Do this 10 times before switching sides.

Pro tip: To make this exercise even more challenging and fun, try lifting one leg straight up over your head while you're doing it. This ensures you're engaging all of your core muscles and working them out.

Side planks with leg lift holding dumbbells

This exercise strengthens your core and works on your obliques. Mixing things up is also great if you're bored of doing the same old side planks. The leg lift adds extra intensity, so ensure you're using the right weight.

How to do it:

• Lie on your side with one foot stacked on the other and hold a dumbbell in each hand. Straighten your spine, keep your shoulders away from your ears, and look straight ahead.
• Lift onto your forearm and toes so that only one forearm and one heel touch the ground at all times. Don't rest on your hip or buttock; keep it nice and straight.
• Keep your abs engaged as you lift one straight leg off the ground until it's at 90 degrees from your body, then lower it back down slowly before repeating with the other leg. Repeat for 30-60 seconds per side or until exhausted.

Side planks with alternating arm lift

This exercise is excellent for building core strength and toning your obliques. It also helps with balance, mobility, and flexibility.

How to do it:

• Get into a side plank position with your elbow on the ground, and your legs extended straight out in front of you. Make sure your hips are in line with your shoulders, and your body is in one straight line from head to toe.
• Hold this position for 30 seconds, then switch sides and repeat for another 30 seconds on each side for a total of two minutes total time spent making this move (60 seconds per side).
• Next, lift one arm off the ground and hold it up above your head for 10 seconds (count 1-10), then lower it back down again and repeat with the other arm. Do this 8 times total (4 times per arm).

Side plank with hip twist

This exercise builds up your obliques and helps you get that coveted six-pack.

How to do it:

• Lay on your side with your feet stacked and hands slightly behind you.
• Press up into a side plank position - make sure your elbow is directly under your shoulder and straighten out from there.
• Lift one leg off the ground, keeping it straight, and toes pointed.
• Twist at the waist to reach with the opposite arm, then return to the center and repeat on another side.

Side plank with arm raise and leg raise

This great exercise strengthens your core muscles and improves your posture. It also helps you burn calories, so you can use it to lose weight or maintain weight.

How to do it:

• Start in a side plank position with your hands on the ground under your shoulders and your feet stacked on each other, toes pointed out.
• Lift one arm toward the ceiling at a 45-degree angle, keeping it straight, then lower it back down to start position. Repeat on both sides until you finish 10 reps per side.
• Lift both legs at the same time off the floor until they're straight and parallel to each other, then lower back down to start position for 10 reps per side.

Side plank with reverse crunch

This exercise strengthens your core and improves your posture. It's also a one-stop shop to eliminate that pesky belly fat.

How to do it:

• Lie on your side, hip-width apart, with your top arm bent under you and your lower arm straight out in front of you. Your body should form a long, straight line from head to toe.
• Raise your hips off the floor, then bring them back down again into a side plank pose.
• As you lower back down to the floor, bend your top knee, so it's in line with your hips and raises it toward the ceiling as far as you can (try not to move any other part of your body).
• Try and hold this position for 30 seconds before switching sides and repeating on the other side.

Side plank hip lifts modified

These are a great way to work your obliques and lower back, as well as strengthen your glutes and hamstrings

How to do it:

• Lie on your side with your elbow directly under your shoulder and forearm parallel to the ground. Make sure both your feet are together and both hips are in one line.
• Lift your top leg until it's parallel to the ground, keeping it straight as much as possible throughout this movement, and squeeze your glutes together.
• Hold for 5-8 seconds, then lower back down and repeat on the other side. Do 10-15 reps per side for 3 sets.

”Can't do side plank lifts” - Here’s why and how to fix it

Here are some reasons you may not be able to do side plank hip lifts and how to fix them.

1. You're not engaging your core enough

The side plank hip lift is a great way to strengthen and engage your core, but if you're not doing it right, you'll end up working the wrong muscles, and you're going to have a hard time keeping your hips from rotating or dropping as you lift them. This is especially true if you're doing this exercise on an unstable surface like a Bosu ball.

To fix this:

Engage your core by squeezing your abs as tight as possible throughout the exercise, don't let them relax at all. You should feel the tension in those muscles for the entire exercise duration.

2. You're doing too many repetitions too quickly 

The side plank hip lift should be done with slow, controlled movements followed by a nice long rest period so that your muscles have time to recover before they are asked to do more work again, which will help prevent injury. 

To fix this:

Take time between sets to avoid getting exhausted.

3. You're not engaging your glutes or abs  

The key to the side plank hip lift is to engage your glutes and abs as much as possible. This will give your hips a nice curve and keep them from sagging toward the floor. 

To fix this:

Squeeze your butt cheeks together as hard as possible, then lift one leg off the ground. Feel that? That's your glute working! Now try the same thing, but with both legs lifted off the floor, you should feel it even more now. If not, try squeezing as hard as you can for 30 seconds before starting these exercises.  

4. You're lifting too heavy a weight for yourself

Using too much weight can make it hard to keep proper form because the extra resistance will pull your muscles away from their ideal position. If this happens in an exercise where form is key, like the side plank hip lifts, it will be difficult for you to get results from that move.

To fix this:

Stick to lighter weights until you get the hang of them.

5. You've got bad form

Side planks are often done with bent knees or on one foot instead of two feet, making it easier to hold the position and putting more stress on your lower back and hips than they should be under during this exercise.

To fix this:

Keep both feet flat on the floor and ensure that you're holding yourself up with straight arms rather than bent elbows, which will put unnecessary pressure on those joints.

6. You might be using the wrong muscles

If you're feeling a lot of pressure in your back and shoulders or not seeing any change in your abs and obliques, then it's likely that you're using the wrong muscles. 

To fix this:

You can lift your knee instead of just shifting your hips back and forth. This will engage your glutes more than just moving from side to side, or use a resistance band around your feet when doing this exercise. It will help engage your glutes while also helping you get into position correctly.

7. Your obliques aren't strong enough to do side planks

The obliques are the muscles on the side of your body that help you twist, so if they're weak, it can interfere with your ability to do this exercise. The good news is that you can do some simple exercises at home to strengthen those obliques so you can finally nail this move.

To fix this:

• Lie down with your knees bent and feet flat on the floor.
• Lift one leg off the ground, keeping it straight and parallel to the floor.
• Lift that leg as high as possible without letting it touch the floor again (you should feel this in your obliques).
• Hold for a few seconds, and then repeat with the other leg. Do 5 sets of 20 reps on each side daily until you feel stronger in that area.

8. Your hips sag or drop toward the floor

If this happens, you aren't engaging your core enough.

To fix this:

Keep your glutes and abs engaged during the exercise and ensure your abs are tight and your glutes are engaged (squeezing them together). This will help lift your hips and keep them from sagging toward the floor. You may also find it helpful to place a pillow under one hip to help keep it from sagging toward the floor.

Summary 

If you're looking to strengthen your hips and get rid of love handles at the same time, try side plank hip lifts. This exercise is simple, but it can be hard to master. It's about keeping your core engaged and your hips stable while lifting one leg off the ground. So if you want to strengthen your hips to get rid of those pesky love handles, try this exercise next time you're at home or the gym.