Side Hip (on Parallel Bars)
Side Hip (on Parallel Bars) works as a standalone core block, and pure bodyweight leverage keeps the focus on a trunk that resists rather than folds.
How to do Side Hip (on Parallel Bars)
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Side Hip (on Parallel Bars) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Side Hip (on Parallel Bars) Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Side Hip (on Parallel Bars)
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Side Hip (on Parallel Bars) — Frequently Asked Questions
How do you do the Side Hip (on Parallel Bars)?
Stand between two parallel bars with your feet shoulder-width apart. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms. Engage your abs and slowly lift your legs to the side, keeping them straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Side Hip (on Parallel Bars) work?
The Side Hip (on Parallel Bars) primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Side Hip (on Parallel Bars) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Side Hip (on Parallel Bars) good for beginners?
Yes. The Side Hip (on Parallel Bars) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Side Hip (on Parallel Bars)?
Try the Sledge Hammer, Band Standing Crunch or the Cable Seated Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
