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How To Do Full Hip Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FULL_HIP_UPS.jpg" } }, "headline":"How To Do Full Hip Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do Full Hip Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FULL_HIP_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>When it comes to core workouts, a lot of us are neglecting one of the most important muscles: the obliques. These muscles run along the sides of your abdomen. Situated underneath those love handles where fat tends to deposit. Here we’re going to teach you a move that will pump those obliques and help you shed fat around your waistline: the full hip-up. </p> <p>To perform the full hip-up, prop yourself up on your right elbow with your legs fully extended. This position is sometimes called a side plank. Press your hips up toward the ceiling as far as you can go comfortably. Lower your hips to briefly touch the ground, then begin the next rep. When you’ve completed a set, switch to do this move on the opposite side. The hip up works your oblique muscles hard. What’s more? This move is perfect for strengthening and protecting your spine.</p> <p>If you’re new to working out, try starting with the kneeling hip up instead. Again, prop yourself up on one elbow to begin. For the kneeling version, bend your knees and stack them on top of one another. Now lift your hips toward the ceiling as high as you can. This move is easier due to the decreased tension in your core, but it’s a great way to start building up your oblique muscles.</p> <p>From there, you can shift to the half kneeling hip-up. This version is nearly identical to the kneeling hip-up, but you extend your top leg fully while keeping your bottom knee bent. Here we ramp up the core tension a bit while still giving you added stability and support. The half kneeling hip-up is the perfect progression between the kneeling and full versions of this move.</p> <p>Now, let’s learn how to perform the perfect full hip-up.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie on the floor with your left leg stacked on top of your right leg. Prop yourself up on your right hand and bring your left hand to your waist.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-LR-1.jpg" class="img-fluid" alt="full-hip-ups-1"> </picture> <li>Press your hip up as high as you can toward the ceiling.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-LR-2.jpg" class="img-fluid" alt="full-hip-ups-2"> </picture> <li>Lower your hip back down to tap the floor then start the next rep.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-LR-3.jpg" class="img-fluid" alt="full-hip-ups-3"> </picture> <li>When you’ve completed a set, switch to perform the move on the opposite side.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>If you’re having trouble balancing, place the foot of your top leg on the floor in front of your bottom leg. Having three points of contact will help stabilize you.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-LR-4.jpg" class="img-fluid" alt="full-hip-ups-4"> </picture> <li>Make sure your hand stays active throughout the movement by gripping the floor with your fingers. This strengthens the hands while firing the muscles along the sides of the body including your lats and serratus.</li> <li>Keep your supporting arm locked. Rotate the pit of your elbow so it faces forward to fire your lat and protect your shoulder from injury.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-hip-ups-LR-5.jpg" class="img-fluid" alt="full-hip-ups-5"> </picture> <li>Imagine that your body is between two walls as you do this movement. It’s important to stay in a nice, straight line rather than slumping your shoulders forward or sticking your butt back. </li> <li>Inhale as you drop your hip to the floor then use a strong exhale to propel yourself upward.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The full hip-up is an incredibly powerful core-strengthening move. It’s a challenge, but it’s definitely worth working up to. Focus on the cues we’ve offered here and don’t be afraid to try out that balancing hack we mentioned earlier if you can’t get it at first. </p> <p>If you’re not able to do this move just yet, start simple with the kneeling hip-up. This variation is accessible to people of many fitness levels. It’s useful for building core strength and getting accustomed to the hip-up movement. The half kneeling hip-up is a great next stop on your journey to hip-up greatness. Master this move to guarantee you’ll be a pro when it’s time to test out the full hip-up.</p> <p>You’ve got all the cues you need to do the perfect full hip-up so why not start today? Add a set to your next workout or make hip-ups a part of your morning routine.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-half-hip-ups/">Half Hip Ups</a>.</p> </section> </article>

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