Core · Dumbbell
Dumbbell Standing Hip Hugger
How to do the dumbbell standing hip hugger, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a dumbbell in one hand at your side. Bend sideways at the waist toward the loaded side, letting the dumbbell travel down your leg, then pull back up by contracting the opposite side of your waist. Finish your reps and switch hands.
- 1Feel the side of your waist contract as you pull back up
- 2Bend straight to the side, keeping the dumbbell close to your leg
- 3Stay tall and keep your hips facing forward
Common mistakes
- Don't lean forward or backward; bend straight to the side
- Avoid rotating your torso during the bend
- Don't use momentum; control both the lower and the lift
Muscles worked
The dumbbell standing hip hugger mainly works the obliques, with the lower back, lower abs, forearms, and upper abs assisting.
- ObliquesPrimary
- Lower BackSupport
- Lower AbsSupport
- ForearmsSupport
- Upper AbsSupport
- LatsMinor
- Upper TrapsMinor
- GlutesMinor
Kovo programs the dumbbell standing hip hugger for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.