What Are Cherry Pickers Exercise

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What Are Cherry Pickers Exercise


Cherry Pickers, also known as Side Plank Hip Abduction or simply “side plank leg lifts,” are an effective exercise for targeting the obliques, hips, and glutes. This versatile exercise helps strengthen your core and improve balance. In this article, we’ll delve into the details of Cherry Pickers, how to perform them correctly, and their benefits. Whether you’re a fitness enthusiast or just starting your fitness journey, Cherry Pickers can be a valuable addition to your workout routine.

Understanding Cherry Pickers

Understanding Cherry Pickers

1. Cherry Pickers: The Basics

Cherry Pickers are a bodyweight exercise that involves lying on your side and lifting your top leg while maintaining a side plank position. The exercise is aptly named because it resembles the motion of picking cherries from a tree.

2. The Importance of Core Strength

One of the primary goals of Cherry Pickers is to build a strong core. Core strength is essential for overall stability and can help prevent injuries in various activities, from everyday movements to more intense workouts.

How to Perform Cherry Pickers

3. Proper Form

To perform Cherry Pickers correctly, follow these steps:

  • Start by lying on your side with your elbow directly under your shoulder.
  • Lift your body into a side plank position, keeping your body in a straight line from head to heels.
  • Raise your top leg as high as you can while keeping it straight.
  • Lower your leg back down to the starting position.
  • Repeat for the desired number of repetitions.

4. Tips for Beginners

If you’re new to Cherry Pickers, you can modify the exercise by bending your bottom leg at a 90-degree angle and using it for support. This makes the exercise more manageable while you build strength.

The Benefits of Cherry Pickers

The Benefits of Cherry Pickers

5. Core Strengthening

Cherry Pickers are highly effective for strengthening your core muscles, including the obliques, rectus abdominis, and transverse abdominis.

6. Hip and Glute Activation

This exercise also targets the hips and glutes, helping to tone and sculpt these muscle groups.

7. Improved Balance

Cherry Pickers challenge your balance, which is crucial for everyday activities and sports performance.

8. Minimal Equipment Required

One of the great advantages of Cherry Pickers is that they require no equipment. You can perform this exercise almost anywhere, making it a convenient addition to your workout routine.

Incorporating Cherry Pickers Into Your Routine

Incorporating Cherry Pickers Into Your Routine

9. Repetitions and Sets

For beginners, start with 2-3 sets of 10-12 repetitions on each side. As you become more advanced, you can increase the number of sets and repetitions.

10. Complementing Other Exercises

Cherry Pickers can be integrated into a comprehensive core workout routine. Combine them with other exercises like planks, Russian twists, and leg raises for a well-rounded workout.

Precautions and Safety

11. Listen to Your Body

Always pay attention to your body. If you experience any pain or discomfort while doing Cherry Pickers, stop immediately and consult a fitness professional.

12. Warm-Up and Cool Down

Ensure that you warm up before your workout and cool down afterward to prevent injuries and maximize the benefits of this exercise.


Cherry Pickers are an excellent exercise for enhancing core strength, targeting the hips and glutes, and improving balance. With proper form and consistency, you can reap the benefits of this versatile exercise. Whether you’re a fitness enthusiast or a beginner, Cherry Pickers can be a valuable addition to your workout routine.

Frequently Asked Questions

1. Are Cherry Pickers suitable for beginners?

Yes, Cherry Pickers can be modified for beginners by bending the bottom leg for support. As you progress, you can gradually increase the intensity.

2. How often should I include Cherry Pickers in my workout routine?

You can incorporate Cherry Pickers 2-3 times a week, alongside other core-strengthening exercises.

3. Do I need any equipment to perform Cherry Pickers?

No, Cherry Pickers are a bodyweight exercise and require no equipment, making them a convenient choice for home workouts.

4. Can Cherry Pickers help with lower back pain?

Cherry Pickers can strengthen the core and improve posture, potentially alleviating some lower back pain. However, it’s essential to consult a healthcare professional for specific advice.

5. What are the alternatives to Cherry Pickers for core strengthening?

If Cherry Pickers aren’t suitable for you, you can explore other core-strengthening exercises like planks, sit-ups, or leg raises.

What Are Cherry Pickers Exercise

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