Exercise Guide
Side Plank Hip Dip
A side plank with the hip lowered toward the floor and lifted back up. Turns the hold into reps and loads the obliques through a range.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
ShouldersGlutes
How to Perform
- 1
Set up in a side plank on your forearm with your feet stacked and your hips lifted.
- 2
Lower your hip toward the floor under control without letting it touch.
- 3
Drive it back up until your body is in a straight line, squeezing your side.
- 4
Complete the reps, then switch sides.
Tips
- ★Keep your shoulder stacked directly over your elbow the whole time.
- ★Drop the bottom knee to the floor to scale it down.