Low Plank Hip Raise Tutorial
Low Plank Hip Raise is a bodyweight core exercise performed from a forearm plank where you lift your hips as high as possible.
It strengthens the abs, especially the lower and deep core, while also challenging the shoulders and glutes.
This move is great for people who already know how to hold a low plank and want more intensity without equipment.
Focus on slow control, strong bracing, and lifting the hips using your abs rather than momentum.
Benefits
- Builds strong and defined abs
- Trains deep core control
- Improves plank strength and endurance
- Challenges shoulder stability
- Strengthens glutes and hip control
- Increases body awareness and balance
- No equipment needed
Setup & Starting Position
Begin by getting into a low plank position on the floor.
Place your forearms flat on the ground, elbows directly under your shoulders. Your forearms should be parallel, palms facing down or lightly clasped.
Extend your legs straight behind you with toes tucked under and feet about hip width apart. Your body should form a straight line from head to heels.
Engage your core by gently pulling your belly button toward your spine and squeezing your glutes. Keep your neck neutral, eyes looking down at the floor.
Before starting the first rep, make sure your hips are not sagging or lifted. You should feel tension in your abs and shoulders.
Quick setup tip: Press your forearms into the floor to activate your shoulders and help stabilize your plank.
How To Do Low plank hip raise (Step-by-step)
- Start in a stable low plank on your forearms.
- Inhale gently and brace your core.
- Exhale as you lift your hips upward toward the ceiling.
- Raise your hips as high as you can with control.
- Keep your legs mostly straight and heels moving back.
- Pause briefly at the top while staying balanced.
- Inhale as you slowly lower hips back to plank.
- Return to a straight line from head to heels.
- Reset your brace before the next rep.
Form Cues
- Forearms press into the floor
- Lift hips using abs, not momentum
- Keep ribs pulled down
- Squeeze glutes at the top
- Neck relaxed and neutral
- Move slow and controlled
Breathing & Bracing
Proper breathing makes this exercise far more effective and protects your lower back.
Before each rep, take a small inhale through your nose and brace your core as if preparing for a cough. This creates tension without holding your breath.
As you raise your hips, slowly exhale through your mouth. The exhale helps you tighten the abs and lift with control.
At the top, keep breathing lightly and avoid clenching your jaw or holding your breath.
As you lower back to plank, inhale again while keeping your ribs down and core engaged.
A simple rhythm to follow is inhale at plank, exhale while lifting, inhale while lowering. Keep breathing steady throughout the set.
Common Mistakes
- Sagging lower back, fix by tightening abs and glutes.
- Bending arms or shifting elbows, fix by stacking elbows under shoulders.
- Using momentum to swing hips, fix by slowing the tempo.
- Lifting shoulders toward ears, fix by pressing forearms down.
- Neck strain from looking forward, fix by looking down.
- Holding breath, fix by using slow controlled exhales.
How It Should Feel
Quick self-check during the set:
Good signs:
- Strong tension in the abs during the lift
- Shoulders feel stable but not painful
- Glutes lightly engaged at the top
Warning signs:
- Sharp pain in lower back, stop immediately
- Pinching in shoulders or elbows
- Neck strain or headaches
If you feel it mostly in your lower back, reduce the hip height and slow down. If your neck feels tight, reset your head position and look straight down. You should feel challenged but in control the entire time.
Alternative Names
Forearm plank hip raise, Plank pike on forearms
Variations
Easier
- Low Plank Hold, hold a forearm plank without lifting hips.
- Short Range Hip Raise, lift hips only slightly and return.
- Knees Down Hip Raise, perform from knees instead of toes.
Harder
- Slow Tempo Hip Raise, take 5 seconds up and down.
- Single Leg Low Plank Hip Raise, lift one foot slightly off floor.
- Extended Hold at Top, pause 3 to 5 seconds each rep.
Sample Workout
Core Focus Workout Example:
- Low Plank Hip Raise 3 sets of 10 to 12 reps
- Dead Bug 3 sets of 8 reps per side
- Side Plank 3 sets of 20 seconds per side
- Glute Bridge 3 sets of 15 reps
Rest 30 to 45 seconds between sets. Use this workout 2 to 3 times per week.
Progression Plan
Week 1: Learn control and proper technique.
- 3 sets of 8 to 10 reps
- Slow and controlled tempo
- Rest 45 seconds
Week 2: Increase volume and control.
- 3 to 4 sets of 10 to 12 reps
- Add a brief pause at the top
- Rest 30 to 45 seconds
Week 3: Increase difficulty.
- Slow tempo or extended hold at top
- Focus on perfect form
Repeat a week if form breaks down or core fatigue is too high. Move to advanced variations once you can complete all reps with full control.
FAQ
How to do low plank hip raises correctly?
Stay on your forearms, brace your core, and lift hips slowly without swinging.
Is this exercise safe for beginners?
It is better for intermediate levels, beginners should start with a low plank hold.
How high should I raise my hips?
Raise them as high as you can while staying controlled and pain free.
Can I do this every day?
Yes, if volume is controlled and recovery feels good.
Summary
The low plank hip raise is a powerful way to upgrade your plank and build serious core strength.
By lifting the hips with control, you challenge your abs, shoulders, and glutes without any equipment.
Focus on quality reps, steady breathing, and strong bracing rather than speed.
Add this movement to your routine to improve core stability and progress toward more advanced bodyweight exercises.
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