Side Hip (on parallel bars)

Side Hip (on parallel bars)

The Side Hip exercise is a fantastic movement that targets the muscles in your hips, particularly the gluteus medius and minimus. It is commonly performed on parallel bars, which provide stability and allow for proper form and control throughout the exercise. Engaging the side hip muscles is crucial for maintaining hip stability and preventing injuries in the lower back, hips, and knees. This exercise can help strengthen these muscles, leading to improved overall stability and balance during various activities. When performing the Side Hip exercise, proper form is essential. This involves standing between the parallel bars with your arms at your sides and gripping the bars firmly. With feet together, slowly lift one leg out to the side, keeping it straight and maintaining control. Focus on squeezing your side hip muscles as you lift your leg and lower it back down in a controlled manner. Repeat on the other side and continue alternating sides for your desired number of reps. To increase the intensity of this exercise, you can use ankle weights or resistance bands around your ankles. It's also essential to remember to breathe throughout the movement, inhaling as you lower your leg and exhaling as you lift it. Incorporating the Side Hip exercise into your fitness routine can help you achieve balanced lower body strength and stability. Keep in mind that consistency is key, so aim to perform this exercise regularly along with a well-rounded exercise program targeting various muscle groups.


  • Place yourself in between two parallel bars, making sure they are stable and secure.
  • With your palms facing down, hold onto the bars with your arms fully extended.
  • Extend your legs straight out in front of you, keeping your feet together.
  • Engage your core and lift your legs up to the side as high as possible, while maintaining control.
  • Pause briefly at the top of the movement, focusing on squeezing your side hip muscles.
  • Slowly lower your legs back to the starting position with control.
  • Repeat for the desired number of reps.
  • Remember to breathe steadily throughout the exercise and to maintain proper form.

Tips & Tricks

  • Eat a balanced diet to fuel your workouts and support muscle growth and recovery.
  • Perform dynamic stretches to warm up your muscles before starting the exercise.
  • Engage your core throughout the exercise to maintain stability and control.
  • Focus on maintaining a controlled and steady pace rather than rushing through the movement.
  • Gradually increase the intensity of the exercise by adding resistance or repetitions over time.
  • Incorporate variations of this exercise such as side hip dips or side leg raises to target different muscles.
  • Listen to your body and rest when needed to avoid overtraining and prevent injuries.
  • Stay hydrated before, during, and after your workout to optimize performance and aid in recovery.
  • Consider working with a qualified fitness trainer to ensure proper form and technique.
  • Monitor your progress by keeping a workout journal or using fitness tracking apps to stay motivated and track your improvements.


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