Stability Ball Side Plank Hip Raise

Intermediate Level of Difficulty

The stability ball side plank hip raise is a challenging core exercise that targets the obliques and inner thighs and glutes.

MUSCLES ENGAGED


Picture of Obliques

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 Quadriceps

Quadriceps

The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used


Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Exercise Instructions


stability ball side plank hip raise - step 1

Step 1

Start in a side plank position with your shoulder lined up over top of your elbow and a stability ball tucked between both ankles.

stability ball side plank hip raise - step 2

Step 2

Lower your body down to the floor until your hip nearly touches the floor.

stability ball side plank hip raise - step 3

Step 3

Raise your body back up to the starting position and fully contract your obliques.