The Most Effective (& Surprising) Hip Exercise We Love (..to HATE)

We guarantee you’ve never thought of this exercise as a target for the hips! But it’s actually one of the most effective and functional exercises for your hips, shoulders and core.

It’s the (dreaded?) side plank! Check it out:

The side plank is typically considered a core exercise to target different layers of your abdominal muscles called your obliques. These muscles help keep your body stable while your trunk bends or twists and is also important for protecting your spine.

But since you’re supporting yourself with your arm and your foot, a side plank turns on all the muscles in your shoulder girdle AND your hip muscles on both sides. Activating the lateral hip muscles and the obliques at the same time is going to help train your body to be stable throughout all of your movements. If you’re someone who runs a lot or spends lots of time on their feet this is the exercise for you!

Here are some variations of a side plank for any fitness level:

The Basic

1. Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist. The pinky side of your hand should be in contact with the ground.
2. With your spine in neutral, breathe out and brace your core.
3. Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
4. Hold this position for the duration of the exercise. Depending on your fitness level, aim for between 15 to 60 seconds.
5. Repeat on your left side.

The Star (Advanced)

1. Get in a normal side plank position with your hips off the ground.
2. Lift your top arm straight up toward the ceiling.
3. Brace your core and lift your top leg up slowly and bring it back to the start.
4. Repeat 5-10 times on each side.

The Star (Beginner)

1. Lie on your right side with your knees bent to 90 degrees stacked on top of each other. Your shoulder/arm should be in the same position as a normal side plank,
2. Lift your hips off the floor and push them forward so you’re in a straight line from your head to your knees.
3. Straighten out your top leg and lift your top arm up to the ceiling. Lift your top leg up slowly and then back down to the start.
4. Repeat 5-10 times on each side.

The SUPER Challenging Star

1. Get in your normal plank position holding a light dumbbell in your top hand.
2. Lift your top leg up and hold it in the star position.
3. Slowly lower and raise the dumbbell with a straight arm in a fly motion.
4. Repeat 5-10 times and then switch sides.
5. It doesn’t get any more challenging than this!

Safety tip

The side plank is safe for most people, but it’s best to avoid this exercise if you have shoulder, arm, or core pain. If you feel pain during the exercise that’s not normal muscle soreness, stop immediately.

Have we convinced you to do a side plank yet?? This is such a versatile exercise that will help target key areas in your body. Need a little extra help knowing where to start? Come see one of our amazing physiotherapists! They are experts in how to balance and target muscles in the body.

You can learn more about physiotherapy HERE. Or click at the top of the page to book an appointment today!