Also known as: side plank hip dips, side hip dips, side plank dips, oblique hip raises, oblique side raises

What is Side Plank Raises?

Side Plank Raises are a medium-difficulty bodyweight exercise that targets the core—especially the obliques—along with the shoulders and back by lifting and lowering the hips from a side-supported plank. They build lateral stability, hip control and shoulder endurance for better posture and balance.

How to Do Side Plank Raises

  1. Start on side: Lie on your side with feet stacked, forearm under shoulder and elbow vertical; engage your neck and align head with spine before moving.
  2. Brace core: Contract obliques and glutes, press forearm into the floor and lift ribs slightly to create a straight line from head to heels.
  3. Lift hips: Drive your hips upward until your body forms a straight line; avoid rotating forward or letting hips drop or hyperextending the lower back.
  4. Lower with control: Slowly lower hips until just above the ground, maintaining a braced core and steady tempo to protect the shoulder and lower back.
  5. Switch sides: Perform 8–15 controlled repetitions per side, exhaling on the lift and inhaling on the descent; rest between sets and stop for sharp pain.

Muscle Groups

Core, Shoulders, Back

Description

Start on your side with your feet together and one forearm directly below your shoulder.

Contract your core and raise your hips until your body is in a straight line from head to feet.

Slowly lower your hips so it almost touches the ground. Return to previous position.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Side Plank Raises?

Side Plank Raises strengthen the obliques, improve lateral core stability, shoulder endurance and spinal alignment. They enhance hip control and balance, supporting athletic movements and reducing low-back strain when done with correct form.

What common mistakes should I avoid?

Common mistakes include letting hips sag or rotate, stacking weight on the shoulder instead of the forearm, flaring the ribs, holding the breath and using momentum. Focus on alignment, controlled tempo and steady breathing to avoid strain.

How can I progress or regress this exercise?

To regress, perform a kneeling side plank or hold a static side plank to build strength. To progress, add leg raises, slow negatives, raise the top leg, hold a light weight or increase time and reps.