Seated on Hand Support Lift Her Hip
The seated on hand support hip lift is a bodyweight exercise targeting the glutes from a seated position. By lifting the hips off the floor while supported on one hand and both feet, the exercise develops glute and core strength with a lateral emphasis.
How to do it
- Sit on the floor with your legs extended and your hands placed beside your hips for support.
- Lean onto one hand and press through your support hand and feet.
- Lift your hips off the floor by engaging your glutes.
- Hold the elevated position briefly, then lower back down.
- Repeat for the desired reps before switching sides.
Form cues
- Keep your support hand firmly planted under your shoulder.
- Drive through your feet to lift your hips.
- Squeeze your glutes firmly at the top of the lift.
- Lower your hips slowly and with control back to the floor.
Breathing: Exhale as you press through your hands and feet to lift your hips. Inhale as you gently lower back down.
Common mistakes
- Rushing the movement reduces muscle engagement, so lift and lower with deliberate control.
- Shrugging your support shoulder can cause strain, so keep your chest proud and shoulder down.
- Sagging your hips means your glutes aren't working hard enough, so press up fully.
Muscles worked
Primary: glutes. Secondary: abs, adductors.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 seconds
Lose weight
3 sets × 12–15 reps per side, rest 45 seconds
Build muscle
3–4 sets × 8–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off or adjust your hand position.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your glutes working to lift your hips, along with some gentle engagement in your core and shoulder stabilizer muscles.
How often can I do this movement?
You can safely include this exercise 2 to 3 times per week as part of your lower body or home workout routine.
What if my wrist hurts on the support hand?
Make sure your fingers are spread wide to distribute your weight, or try making a fist if wrist extension is uncomfortable.