Exercise guide · Advanced · Compound

Side Hip (On Parallel Bars): How to Do It & Muscles Worked

The side hip (on parallel bars) is a challenging core exercise that targets the abs, obliques, and hip flexors by requiring you to lift your legs to the side while supporting your body weight on parallel bars.

Primary muscles
Abs
Secondary muscles
Quads , Obliques
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the side hip (on parallel bars)
Front view: muscles worked by the side hip (on parallel bars). Primary: abs. Secondary: quads and obliques.
Back view: muscles worked by the side hip (on parallel bars). Primary: abs. Secondary: quads and obliques.
Primary Secondary

How to do the side hip (on parallel bars)

  1. Step 1: Stand between two parallel bars with your feet shoulder-width apart.
  2. Step 2: Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
  3. Step 3: Engage your abs and slowly lift your legs to the side, keeping them straight.
  4. Step 4: Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the side hip (on parallel bars) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Side Hip (On Parallel Bars) alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.