Side Plank Hip Dip

Technique

The side plank hip dip starts in a side plank on the forearm and slowly lowers the hips toward the floor, then lifts them back above the starting line. Adding movement to the static side plank trains the obliques through a range of motion and builds lateral core strength and hip stability.

Steps

1. Lie on your side with the elbow under the shoulder and feet stacked or staggered
2. Lift your hips into a straight side plank
3. Lower the hips slowly until they almost touch the floor
4. Drive the hips back up slightly above the straight line, then repeat before switching sides

Common mistakes

• Letting the hips rotate backward or forward
• Sinking into the shoulder instead of pushing the floor away

Variations

• Side plank on the knees with hip dips
• Side plank with top-leg raise

FAQ