Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

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

  1. Assume a kneeling position with your elbows resting slightly above your head on the floor.
  2. Extend each leg and maintain a hip width stance.
  3. Push your elbows into the floor and pike your hips.
  4. Lower your hips back to the starting position and repeat for the desired number of repetitions.

Plank to Hip Raise Tips

  1. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  2. 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.
  3. 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.
  4. 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.