Bench Side Plank Hip Raise

Beginner Level of Difficulty

The bench side plank hip raise is a beginner level core exercise that targets the obliques and abs.


Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

bench side plank hip raise - step 1

Step 1

Start is a side plank position on the bench with your feet stacked on top of each other.

bench side plank hip raise - step 2

Step 2

Lower your hip to the floor with control.

bench side plank hip raise - step 3

Step 3

Lift your hips up and squeeze your obliques at the top of the hip raise.