Side Hip On Parallel Bars

Muscles worked

Setup

1. Position yourself between the parallel bars, gripping the handles firmly with a neutral grip.
2. Press your shoulders down away from your ears to engage your lats and stabilize your upper body.
3. Lift your feet off the ground, keeping your legs together and your core braced.
4. Maintain a slight forward lean in the torso to keep tension on the abdominal wall.

How to do it

1. Exhale as you pull your knees upward and toward one side, rotating your hips so your knees point toward your opposite shoulder.
2. Pause for a second at the top of the movement, squeezing your obliques intensely.
3. Inhale as you slowly lower your legs back to the center starting position under full control.
4. Repeat the movement on the opposite side, alternating sides for each repetition.

Form checklist

• Keep your elbows locked and shoulders depressed throughout the entire set.
• Avoid swinging your legs or using momentum to lift your hips.
• Ensure the rotation occurs at the waist rather than just moving the knees side-to-side.
• Control the descent to prevent your body from swaying like a pendulum.

Pro tips

• Think about bringing your hip bone toward your ribcage on the active side to maximize oblique shortening.
• Maintain a 'hollow body' position by slightly rounding the lower back at the top of the rep to fully engage the rectus abdominis.

Make it harder

• Perform the movement with straight legs to increase the lever arm and resistance.
• Add a tempo of 3 seconds on the way down to increase time under tension.

Frequently asked

What muscles does the side hip on parallel bars work?

The side hip on parallel bars primarily targets the abs and obliques, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the side hip on parallel bars?

The side hip on parallel bars requires no equipment — just your body weight.

Is the side hip on parallel bars good for beginners?

The side hip on parallel bars is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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