Side Hip (On Parallel Bars)
Side Hip (On Parallel Bars) Exercise Description
Side Hip (on parallel bars) is a bodyweight core exercise performed from a straight‑arm support on parallel bars. From a stable support hold, you raise the knees diagonally toward one side, adding a small pelvic rotation to emphasize the internal and external obliques while the hip flexors drive the leg raise. The rectus abdominis and obliques also stabilize the pelvis and spine; with controlled waist flexion (posterior pelvic tilt) they contribute more dynamically. Keep the shoulder girdle packed (depressed and slightly protracted) and the spine neutral to minimize swinging and maintain control. This movement challenges frontal‑plane control and anti‑rotation while reinforcing a strong, quiet support on the bars. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWVerticalLegRaisePB?utm_source=openai))
- Muscle Groups: Hips
- Target Muscles: Psoas Major
- Assisting Muscles: External Obliques, Iliacus, Internal Obliques, Rectus Femoris
- Stabilizing Muscles: Latissimus Dorsi, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Side Hip (On Parallel Bars) Exercise
‘- Stand between parallel bars. Grip firmly and press down to lift into a tall support; elbows extended, shoulders depressed and slightly protracted, ribs stacked over pelvis. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWVerticalLegRaisePB?utm_source=openai))
– Bring legs together slightly in front of the hips to start from a still position.
– Brace the core. Without swinging, flex the hips to draw both knees up toward one elbow, allowing a small, controlled pelvic rotation; keep shoulders level and trunk near vertical. ([exercises.virtuagym.com](https://exercises.virtuagym.com/exercise/knee-raise-side-captains-chair/?utm_source=openai))
– Briefly pause, then lower the legs under control until the hips and knees are extended; re‑establish stillness.
– Switch sides with the same control, or complete all reps on one side before changing.
– Keep neck neutral; avoid shrugging, arching the low back, or using momentum. Maintain scapular depression throughout. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWVerticalLegRaisePB?utm_source=openai))
Side Hip (On Parallel Bars) Tips
‘- Grip the bars firmly and press down to lift into a tall support with elbows fully extended.
– Keep shoulders depressed and slightly protracted with ribs stacked over the pelvis.
– Start each rep with the legs together slightly in front of the hips to minimize swinging.
– Brace the core before lifting and flex the hips without using momentum.
– Draw both knees up diagonally toward one elbow, using a small, controlled pelvic rotation.
– Keep the shoulders level and the trunk close to vertical as the knees rise.
– Briefly pause at the top position before lowering the legs.
– Lower the legs under control until the hips and knees are fully extended, then re-establish stillness.
– Either alternate sides each rep or complete all reps on one side before switching.
– Keep the neck neutral, avoid shrugging or arching the low back, and maintain scapular depression throughout.
Side Hip (On Parallel Bars) Beginner Introduction
Side Hip (on parallel bars) is a bodyweight core movement built around a strong, upright support between the bars. The arms stay long as the body is held off the ground, creating a steady base while the legs move. From this suspended position, the knees travel on a diagonal path toward one side, with a gentle turn through the hips and waist. This side‑angled lift gives extra challenge to the side abs and hip flexors, while the abs help control how much the pelvis tips and rounds.
Because the upper body remains relatively still while the lower body moves, the exercise places a premium on control, balance, and tension through the mid‑section. The shoulders, chest, and upper back contribute by supporting bodyweight and resisting sway, while the core works to limit unwanted twisting or swinging. Overall, this is a demanding but simple-looking drill that blends hanging support strength with focused work for the abs, side abs, and hip flexors.