VARIATIONS
Side Plank Hip Dip
Hips lower and rise from a side plank position
This dynamic core exercise targets the obliques and deep stabilizers by adding a controlled lowering motion to the standard side plank. It builds rotational strength and lateral stability essential for athletic performance.
HOW TO DO IT
- Lie on your side with legs straight and feet stacked.
- Prop your upper body up on your forearm.
- Lift your hips until your body forms a straight line.
- Lower your hips toward the floor without touching it.
- Raise your hips back to the starting position.
- Complete all reps on one side before switching.
COMMON MISTAKES
- Dropping the hips too low and resting on the ground.
- Allowing the top shoulder to collapse toward the ear.
- Bending the knees instead of keeping legs straight.
- Moving too fast and losing core tension.
TIPS
- Keep your top shoulder directly over your elbow.
- Drive your bottom hip upward to maintain height.
- Avoid letting your hips roll forward or backward.
DETAILS
- Muscles
- AbdominalsObliques
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip dip
- Arms
- One
- Legs
- Both
- Body position
- Lying on the side
- Body support
- Forearms supported
SIMILAR EXERCISES
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