Starting Position:

1. Body Position:

   • Lie on your side with your legs extended fully and stacked on top of each other. Your feet should rest one on top of the other. Beginners can start with knees bent at 90 degrees.
   • Place your bottom elbow directly under your shoulder for support. Ensure that your shoulder is stacked directly over your elbow to prevent shoulder strain.
   • The forearm should be flat on the floor, with your palm facing down or in a fist position.
   • Keep your spine neutral. Your head should be in alignment with your spine, not sagging down or excessively raised.

2. Core Engagement:

   • Activate your core by tightening the muscles around your midsection. Draw your navel inward (toward your spine) to engage the transverse abdominis.
   • Slightly engage the glutes to prevent any unnecessary sagging in the hips.

3. Shoulder Position:

   • Pull your shoulder blades down and back (retraction), away from your ears, to keep your shoulder engaged and reduce strain.
   • Avoid shrugging your shoulders toward your ears.

4. Foot and Leg Position:

   • Your feet should be dorsiflexed (toes pulled toward your shins), as this activates the lower leg muscles and keeps your foot alignment in check.
   • Your top leg remains stacked on the bottom leg, and your body should form a straight line from your head to your feet.

Movement Execution:

1. Initiation (Hip Raise):

   • While maintaining core tension, lift your hips off the ground by pressing through the side of your bottom foot and your forearm. Focus on engaging the muscles on the side of your torso (obliques) and your glutes to drive the movement.
   • As you lift, ensure that your body forms a diagonal straight line from head to heels, with your hips fully extended (not sagging down or pushing forward).

2. Top Position (Peak Contraction):

   • At the top, your body should resemble a perfect plank from head to feet. Hold this position for 1-2 seconds while maintaining full body tension.
   • Engage the glutes to stabilize your pelvis and prevent your hips from tilting forward or backward.
   • Focus on pulling your shoulder blades down and engaging your upper back to keep your shoulder joint stable.
   • Your top arm can either remain extended towards the ceiling, or you can place it on your hip to help with balance.

3. Controlled Lowering (Eccentric Phase):

   • Lower your hips back down slowly, maintaining core engagement throughout the movement. Avoid simply collapsing; control the movement and stop just before your hip touches the floor to maintain tension in the obliques and glutes.
   • Inhale as you lower your hips, allowing for a smoother and more controlled descent.
   • Avoid any jerky movements or rapid drops, as this reduces the effectiveness of the exercise and can increase the risk of injury.

Muscle Activation:

• Primary Muscle Groups:

  • Obliques: The side abdominal muscles are the main movers, responsible for lifting and lowering the hips.
  • Gluteus Medius and Minimus: These muscles in the outer hips help stabilize the pelvis, preventing hip rotation.
  • Core (Transverse Abdominis): The deep core muscles stabilize the spine and prevent lower back arching.
  • Quadratus Lumborum: A deep muscle in the lower back that assists in lateral flexion and supports the spine during the movement.

• Secondary Muscle Groups:

  • Deltoids: The shoulder muscles provide support and stability in the bottom arm.
  • Serratus Anterior and Rotator Cuff: These muscles in the shoulder stabilize the shoulder blade, especially in the supporting arm.
  • Gluteus Maximus: Assists in the hip extension during the movement.
  • Adductors: The inner thigh muscles, especially of the top leg, engage to keep the legs stacked and balanced.

Breathing Technique:

• Inhale as you lower your hips to the ground. Controlled breathing helps maintain core stability and focus during the descent.
• Exhale as you lift your hips up. This breathing pattern promotes stronger core engagement, assisting in the contraction of the obliques.

Common Mistakes to Avoid:

1. Sagging Hips:

   • Letting the hips drop during the movement reduces the tension on the obliques and places excess stress on the shoulder and lower back. Ensure your body forms a straight line throughout the exercise.

2. Poor Shoulder Alignment:

   • If your elbow isn’t aligned directly under your shoulder, it can cause strain on the shoulder joint. Always check your positioning before starting each rep.

3. Rotating the Hips:

   • Keep your hips stacked one on top of the other. Rotating your hips forward or backward disengages the obliques and can place stress on your lower back.

4. Neck Misalignment:

   • Avoid letting your head droop or looking up too far. Keep your neck in line with your spine.

5. Relying on the Arms:

   • The arms are for stabilization, not to power the movement. Focus on engaging your obliques and hips, rather than pushing through your elbow and arm.

Progressions and Variations:

1. Beginner Variation:

   • Perform the side hip raise with bent knees, keeping your knees on the floor for additional support. This reduces the intensity but still engages the obliques.

2. Intermediate Variation:

   • Perform the exercise with your legs straight, as outlined above.

3. Advanced Variation:

   • Add a Leg Lift: While in the top position, lift your top leg straight up towards the ceiling, further engaging the glutes and outer thigh muscles.
   • Weighted Side Hip Raise: Hold a dumbbell or weight plate on your top hip to increase the resistance and challenge your core muscles further.

Sets and Repetitions:

• For Strength and Stability:

  • 3 sets of 8-12 repetitions per side.
  • Rest 30-60 seconds between sets.

• For Endurance:

  • 3 sets of 15-20 repetitions or holding the top position for 20-30 seconds.

• For Maximum Core Engagement:

  • Superset with another core exercise like a regular side plank hold or Russian twists.