Side Plank Hip Dip
A side plank where the hips lower toward the floor and lift back up for reps. It adds dynamic lateral flexion work for the obliques.
Primary muscles
- Obliques
Secondary muscles
- Transverse Abdominis
- Gluteus Medius
- Abs (Rectus Abdominis)
- Sets
- 2–3
- Reps
- 10–15 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a forearm side plank with elbow under shoulder, legs stacked and hips lifted.
Brace your abs and keep your body facing forward.
Lower your hips toward the floor without touching down.
Drive the hips back up past the starting line by contracting your obliques.
Complete all reps, then switch sides.
Breathing: Inhale as you dip, exhale as you lift.
Coaching tips
Lift with the side of the waist
Stay stacked
Controlled tempo
Common mistakes
Rolling the hips forward or back
Sinking into the supporting shoulder
Bouncing off the floor
Safety notes
Stagger the feet for a steadier base if balance limits you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.