Core · Bodyweight
on Parallel Bars Side Hip
How to do the on parallel bars side hip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Support yourself on parallel bars with arms locked out and body hanging straight. Keeping your legs together and torso upright, swing both legs out to one side using your obliques, then control them back to center and repeat to the other side.
- 1Your obliques driving your legs to the side
- 2A tall, locked-out support through your arms
- 3Controlled side-to-side movement, not a swing
Common mistakes
- Using momentum to throw your legs over
- Letting your shoulders shrug or sag
- Bending at the knees to cheat the range
Muscles worked
The on parallel bars side hip mainly works the obliques and lower abs, with the hip flexors, triceps, forearms, lats, upper traps, and upper abs assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- TricepsSupport
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower ChestMinor
- Lower BackMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the on parallel bars side hip 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.