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Side Hip (On Parallel Bars)
A dip-bar hold in which the legs swing from side to side, training the obliques and lateral hip through a long lever while the shoulders stabilize the support position.
CoreBodyweightLateral flexion
GoLightWeight mediaside-hip-on-parallel-bars
Demonstration coming soon
Primary
Obliques
Secondary
Hip flexorsQuadratus lumborumRectus abdominisShoulder stabilizers
Equipment
Bodyweight
Pattern
Lateral flexion
Setup
- 01Grip the parallel bars and press into a straight-arm support position.
- 02Depress the shoulders away from the ears and lock the elbows.
- 03Let the legs hang together, straight and slightly in front of the body.
- 04Brace the trunk before the first swing.
Execution
- 01Lift the legs together toward one side by side-bending the trunk.
- 02Pause briefly at the top of the lateral raise.
- 03Lower the legs through the center under control.
- 04Raise them to the other side and continue alternating.
Checkpoints
- -Elbows stay locked and shoulders stay depressed the entire set.
- -The motion comes from the trunk and hips, not from swinging momentum.
- -Legs stay together and near-straight through the arc.
- -The torso stays tall rather than folding forward.
Common mistakes
- -Turning the drill into a pendulum swing driven by momentum.
- -Shrugging into the shoulders and losing the support position.
- -Bending the knees deeply to shorten the lever on every rep.
- -Twisting the hips instead of laterally flexing the trunk.
Programming notes
- -Use 2 to 3 sets of 6 to 10 raises per side with deliberate control.
- -Build a solid 20 to 30 second straight-arm bar support first.
- -Bend the knees slightly as a regression, then straighten them as strength improves.
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