Side Plank Hip Dip
Core · obliques · intermediate
Start
FinishHow to do it
Hold a side plank on one forearm with feet stacked, lower the hip until it almost touches the floor, then drive it back up past the straight line by squeezing the side of the trunk.
Muscles worked
Primary: obliques · Also works: core, glutes
Equipment
No equipment
Common mistakes
- Dropping the hip all the way onto the floor and resting, which breaks the tension
- Letting the body roll forward or backward as the hip travels instead of moving in one flat plane
- Bouncing quickly rather than taking two seconds down and one up
Variations
- Perform from the knees
- Hold the top position two seconds each rep
- Hold a light dumbbell on the top hip
Can't do this one? Swap it for
Related exercises
- Pallof Pressobliques
- Side Plankobliques
- Kneeling Side Plankobliques
- Side Plank Reach Throughobliques
- Side Plank Leg Raiseobliques
- Copenhagen Side Plankobliques
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