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Exercise 0709 · REF jTkSc6o

Side Hip (on Parallel Bars) exercise animation

Side Hip (on Parallel Bars)

Category
Waist
Equipment
Body Weight
Target
Abs

Performed suspended between parallel bars, this move uses your bodyweight and grip on the bars to isolate a lateral hip and oblique raise without your feet touching the ground for leverage. Taking the floor out of the equation makes the obliques do more of the work than a floor-based side bend would. It's a niche move, mostly seen in gymnastics-influenced core programming.

How to Do the Side Hip (on Parallel Bars)

  1. Stand between two parallel bars with your feet shoulder-width apart.
  2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
  3. Engage your abs and slowly lift your legs to the side, keeping them straight.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Side Hip (on Parallel Bars) primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Hip Flexors.

More Waist Exercises

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Side Hip (on Parallel Bars) work?
The Side Hip (on Parallel Bars) primarily targets the abs, with the obliques and hip flexors assisting.
What equipment do I need for the Side Hip (on Parallel Bars)?
The Side Hip (on Parallel Bars) is done with no equipment — just body weight.
What's a good alternative to the Side Hip (on Parallel Bars)?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.