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How To Do Half 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/Intermediate_HALF_HIP_UPS.jpg" } }, "headline":"How To Do Half Hip Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Half Hip Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HALF_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>The plank— and its oblique-blasting partner the side plank—are two powerful core exercises that most of us have encountered at some point. Planks are a simple pose-and-hold exercise that strengthen the muscles of our core, back, glutes, arms, and more. But adding movement can help you take your plank game to the next level. Here we’re going to teach you a dynamic variation on the side plank: the half hip-up.</p> <p>If you’ve been following along with us, you might remember the kneeling hip-up, the beginner variation on the half hip-up. Folks who are just getting started should try out this exercise first. Prop yourself up on your right arm and bring your legs together, bending at the knee. Hoist your hips up toward the ceiling then drop them back to the floor in a slow, controlled movement. Continue repeating this movement then switch to do it on the opposite side.</p> <p>Some may find that even this move is a bit too difficult. For those people, we suggest trying out the simple side bend to start. Stand up straight with your hands on your waist then bend at the hip to drop your body to your right side. Repeat on the opposite side. This move will help you start building strength in your core—particularly the obliques. You’ll need strong oblique muscles for the more challenging version of this move.</p> <p>Master the simple side bend and the kneeling hip-up and you can transition into the move we’re going to show you here: the half hip-up. This move is almost exactly the same as kneeling hip-up. Except this time, you’re going to extend your top leg all the way out while keeping the bottom leg bent. Lift your hips toward the ceiling and allow your bottom knee to leave the ground. Repeat the movement until you’ve finished a set, then switch sides. The major benefit of this move is that it works your obliques. Build strength in your oblique muscles to slim your waistline and protect your back from injury.</p> <p>Finally, you can tackle the hip-up. Prop yourself up on your elbow then extend both of your legs out fully. Now lift your hips toward the ceiling and drop them back down, like you did for the other versions. The full extension of your legs is going to create powerful tension in your core. This will work your abs even harder so you can start revealing the muscles waiting underneath.</p> <p>Now, let’s learn how to perform the perfect half hip-up.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come onto the floor and prop yourself up on your right arm with your hand directly underneath your shoulder.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-LR-1.jpg" class="img-fluid" alt="half-hip-up-1"> </picture> <li>Stack your left knee over your right knee. Bend the right knee at a 45 degree angle while keeping your left leg extended.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-LR-2.jpg" class="img-fluid" alt="half-hip-up-2"> </picture> <li>Hoist your hips up toward the ceiling as high as you can. Allow your right knee to leave the ground, but keep your right foot on the floor to maintain stability.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-LR-3.jpg" class="img-fluid" alt="half-hip-up-3"> </picture> <li>Lower your hips all the way down until they’re resting on the floor then repeat the movement until you’ve completed a set.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-LR-4.jpg" class="img-fluid" alt="half-hip-up-4"> </picture> <li>Switch and perform a set on the opposite side, propped on your right arm with your left knee bent under your right leg.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Grip the floor with your fingers and rotate the pits of your elbows so they’re facing forward. This will make sure that you’re firing your lats and shoulders throughout the exercise, giving them a solid workout.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-hip-up-LR-5.jpg" class="img-fluid" alt="half-hip-up-5"> </picture> <li>As you lift yourself up, focus on pressing through your hand rather than only lifting up your hips. The oblique muscles can be tricky to activate, but doing this will help you to fire them hard.</li> <li>Imagine that your body is between two walls during the exercise to ensure that your hips don’t drop forward or rotate back. The key to maximizing your benefits from this move and preventing injury is maintaining a straight alignment from your toes all the way through the top of your head.</li> <li>Exhale as you press yourself up and inhale as you drop back down to the ground. Steady, focused breath will get the blood pumping to your muscles while helping you pay attention to your form.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>Do the half hip-up with proper form and you’ll immediately feel just how well this move works your core—especially the obliques. The cues we’ve offered here will maximize your results from this workout, meaning you’ll see incredible benefits fast.</p> <p>The half hip-up is a great intermediate move in the progression towards the full hip-up. If this move is a bit too difficult at first, start out with the kneeling hip-up. Begin by stacking and bending both of your knees while lifting and dropping your hips. Again, folks who are not quite ready for the hip-up variations can begin building strength and flexibility with the simple side bend instead.</p> <p>Ultimately, the goal is to get your body ready to take on the full hip-up. This move is incredibly challenging, but the rewards are well worth it. Performed correctly, the hip-up will help you blast fat from your love handles while improving the strength and stability of your back.</p> <p>Why not get started by doing a few sets of the half hip-up today? You can do this move at the gym or even in your home, anywhere you’ve got a few feet of space to stretch out.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-hip-ups/">Full Hip Ups</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-hip-ups/">Kneeling Hip Ups</a>.</p> </section> </article>

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