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How To Do Kneeling 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": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_HIP_UPS.jpg" } }, "headline":"How To Do Kneeling Hip Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Kneeling Hip Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_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 working your obliques—the muscles that run from your hips to your rib cage—there’s no better exercise than the side plank. That is, except, the exercise we’re going to teach you in this article. This variation on the side plank is great for beginners and also incorporates a moving component to work your core harder. It’s called the <i>kneeling hip-up</i>.</p> <p>For the kneeling hip-up, first prop yourself up on your elbow. Stack your knees on top of one another, with your legs folded behind you. From this position, lift your hips up towards the ceiling as far as you can, then drop back down. Repeat this movement for the desired number of reps. This move will improve your posture, and help reduce back pain all while trimming down your waistline.</p> <p>Although the kneeling hip-up is a beginner exercise, some people find it too challenging when they’re first starting out. In that case, you can try the <i>simple side bend</i>. To do this move, begin by standing upright. Drop your torso to one side and then fire your obliques to pull yourself back up to the starting position. Practicing these bends will help build the strength necessary to move on to more difficult variations.</p> <p>Once you are comfortable with the kneeling hip-up, you’ll be ready to try the <i>half kneeling hip-up</i>. For this move, do the exact same thing that you did for the Kneeling Hip-Up, but this time, extend your top leg all the way out, rather than keeping it bent. The leg extension will add extra tension to your core. This is a great in-between step that will prepare you to perform the advanced variation of the movement: the <i>full hip-up</i>.</p> <p>As you can probably guess, the <i>full hip-up</i> uses the exact same movement as the other two exercises. For this variation, extend both of your legs all the way out. Stack them on top of one another, then lift your hips towards the ceiling. If you’re struggling to balance, you can start by placing your top leg in front of the other to stabilize yourself.</p> <p>Now let’s learn how to do the kneeling hip-up with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start on the ground and prop yourself up on your right elbow. As you do this, set your forearm perpendicular to your body. You should then press your forearm all the way to your fingers into the ground for the duration of the exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-LR-1.jpg" class="img-fluid" alt="kneeling-hip-ups-1"> </picture> <li>Bring your knees in line with your elbow and torso. Stack your knees on top of one another, with your legs bent behind you.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-LR-2.jpg" class="img-fluid" alt="kneeling-hip-ups-2"> </picture> <li>Lift your hips off the ground, entering into a side plank position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-LR-3.jpg" class="img-fluid" alt="kneeling-hip-ups-3"> </picture> <li>Lower your hips down towards the ground, then lift them as high towards the ceiling as possible.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-LR-4.jpg" class="img-fluid" alt="kneeling-hip-ups-4"> </picture> <li>Return to the starting position. Continue this up and down movement for the desired number of repetitions. Repeat 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>Focus on driving your bottom knee into the ground during the movement. You want to think about arching your whole body, from your knee through your elbow. You should then bring your hips up as high as possible, to get the greatest workout for your obliques.</li> <li>Don’t let your butt come too far forward or too far back during the movement. This will throw your shoulders out of alignment. Imagine that you’re between two invisible walls to force yourself to keep your body in a nice straight line.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-hip-ups-LR-5.jpg" class="img-fluid" alt="kneeling-hip-ups-5"> </picture> <li>Inhale as you lower your hips to the ground. Exhale as you press them up towards the ceiling. This will help you to keep focus on your form. It will also get the blood pumping to your muscles and help push you through the movement.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The kneeling hip-up is an excellent movement for slimming your waistline that will prepare you for more challenging variations in the future. This move will also improve your posture and build core strength, and even help to prevent and reduce back pain. You should do this exercise exactly as we’ve outlined, to get the absolute most benefit.</p> <p>If this movement seems a little too difficult at first, try the simple side bend. The side bend teaches you to fire your obliques and pull your torso back up to a standing position. By building up that strength you’ll be ready to tackle more difficult oblique exercises in the future.</p> <p>When you’ve mastered the kneeling hip-up, try taking on the half kneeling hip-up. It is the perfect intermediate step towards performing the full hip-up. Perform the movement exactly the same as the kneeling hip-up, but remember to extend your top leg all the way out, leaving your bottom leg tucked in the kneeling position. </p> <p>Once you have mastered the half kneeling hip-up, you’ll be ready to take on the full hip-up. Stack your legs on top of one another and extend both of them, as you lift your hips towards the ceiling. This adds a balancing element—as well as more core tension—forcing you to work those obliques even harder.</p> <p>Now that you know how to perform the perfect Kneeling Hip-Up, try adding a few sets to your next workout. You can even do a few repetitions during the commercial break of your favorite TV show.</p> <p>If this exercise is too easy, 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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