Angle Side Hip Raises

Angle Side Hip Raises trains the obliques by lowering and raising the hips through a controlled range while the body stays aligned in a supported side position.

Primary muscle

Abs

Primary musclesInternal and external obliques

Secondary musclesTransverse abdominis, Rectus abdominis, Erector spinae, Gluteal muscles

Equipment

Bodyweight

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How to perform Angle Side Hip Raises

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Set up on your side with the supporting forearm planted, the shoulder stacked above the elbow, and the feet or lower legs secured in the angled position.
Brace the abdominals and align the shoulders, hips, and legs without rotating the chest toward the floor or ceiling.
Lower the hips through a controlled range while keeping the supporting shoulder stable and the pelvis facing forward.
Drive through the supporting forearm and contract the side abdominals to raise the hips until the body forms a strong straight line.
Pause briefly at the top, then lower smoothly and repeat through the same range before changing sides.

Common Angle Side Hip Raises mistakes

Holding instead of raising

Move the hips down and up through a controlled range rather than remaining in a static side-bridge position.

Rotating the pelvis

Keep the hips stacked and facing forward instead of rolling the top hip toward the floor or ceiling.

Collapsing into the shoulder

Press through the supporting forearm and keep the shoulder stacked above the elbow throughout every repetition.

Dropping the hips

Lower under control and use the side abdominals to raise the pelvis instead of bouncing out of the bottom position.

When to modify or choose another exercise

Holding instead of raising: Move the hips down and up through a controlled range rather than remaining in a static side-bridge position.
Collapsing into the shoulder: Press through the supporting forearm and keep the shoulder stacked above the elbow throughout every repetition.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bent-Knee Side Hip Raises: Bend the knees and support the lower body on the shins to make the hip raise easier while learning the movement.

How to use Angle Side Hip Raises in a training program

Where it fits in a session

Place Angle Side Hip Raises after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

How often to use it

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Pairing and sequencing

Use Angle Side Hip Raises after Barbell Back Squats or Deadlifts when the main strength work is complete.
Pair it with Dead Bug or Cable Pallof Press to train the core through complementary movement patterns.

Scale the movement