View this exercise on Fitain

Dumbbell Plank (Side w/ Hip Lift)

  • Intermediate
  • Dumbbell
  • Obliques

Setup instructions

1) Get in the side plank position - start on all fours and extend your legs back behind you. Put your arms directly under your shoulders and lower yourself down to your forearms. Shift the weight to your left side and twist your body towards the ceiling. This will cause your right arm to come off the floor and left forearm to rotate to the right.

2) Grab the dumbbell and place it on your outer hip.

Note: to balance yourself you can scissor the feet - the right leg in front of the left. Alternatively, you can place your outer leg directly on top of the inner.

Perform instructions

1) Slowly lower your hips towards the ground and pause at the bottom.

2) Now, lift your hips towards the ceiling and pause at the top.

3) Repeat.

Health benefits

Strength · Muscular Endurance

Skills

Balance

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.