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Last updated February 2, 2026
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abs
Side Hip (On Parallel Bars)
Support yourself on the dip bars. Lift your legs and twist your hips to one side. This targets the obliques (side abs) heavily.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position the parallel bars shoulder-width apart.
- Stand between the bars and grip them firmly with your hands.
- Step 2Position Your Body
- Jump or step up so that your body is suspended between the bars.
- Keep your arms straight and engage your core for stability.
- Step 3Lift Your Legs
- Slowly lift your legs to the side, keeping them straight.
- Focus on using your hip muscles to lift your legs, not your lower back.
- Step 4Hold the Position
- Pause at the top of the movement for a moment, squeezing your hip muscles.
- Ensure your body remains stable and your core is engaged.
- Step 5Lower Your Legs
- Slowly lower your legs back to the starting position.
- Control the movement to avoid swinging or dropping your legs quickly.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining good form throughout.
- Focus on controlled movements to maximize effectiveness.
- Step 7Finish the Exercise
- After completing your reps, carefully lower yourself back to the ground.
- Ensure you maintain control as you step down from the bars.