Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypeIsometric
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Abs
Plank to Hip Raise Overview
The plank to hip raise is a variation of the plank exercise and an exercise used to strengthen the abdominal muscles.
The plank to hip raise works the abs through a few different force types. The first is obviously through isometrics while performing the plank.
Then, it shifts to a pull movement as you contract the abs to pike your hips.
Plank to Hip Raise Instructions
- Assume a kneeling position with your elbows resting slightly above your head on the floor.
- Extend each leg and maintain a hip width stance.
- Push your elbows into the floor and pike your hips.
- Lower your hips back to the starting position and repeat for the desired number of repetitions.
Plank to Hip Raise Tips
- Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
- If you struggle to get your arms overhead and your hips piked then examine your thoracic extension and look to improve it via soft tissues strategies found on the site.
- Press your elbows into the floor to help engage your serratus anterior. Your upper back should be filled out and there shouldn’t be an indention between your shoulder blades.
- Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
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