Side plank hip dips
Also called side plank dips, side plank hip lifts.
What are side plank hip dips?
Side plank hip dips are a bodyweight exercise in which you lower and raise your hips while supported on one forearm and the side of your lower foot. They train the obliques through repeated movement rather than holding a side plank still.
How do you perform side plank hip dips?
Set up
- Lie on one side with your legs straight and your feet stacked. Rest your top hand on your hip.
- Plant your lower forearm with the elbow directly below your shoulder and the forearm pointing forward.
- Press through your forearm and the outer edge of your lower foot to raise your hips into a line with your shoulders and ankles.
Execution
- Lower your hips toward the floor slowly, keeping your chest facing forward and your legs straight.
- Reverse the movement without resting on the floor and lift your hips back into the straight side-plank position. This completes one rep.
- Repeat at a pace you can control, then lower fully and switch sides.
Common mistakes
Rolling the chest toward the floor
Keep the top shoulder above the lower one. Turning the chest down adds a twist to the hip dip.
Bouncing the hip off the floor
Stop the descent before your weight rests on the floor so that you can reverse direction smoothly.
Chasing height at the top
Return to a straight body line. Raising the hips as high as possible makes that finishing position harder to repeat.
Where it fits in a session
Use as a core exercise in the part of your workout set aside for trunk work.
Count one controlled dip and return as one rep. Choose a rep target you can repeat on each side without rolling or bouncing, and end the set when you lose that control.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
Variations
Frequently asked questions
What muscles do side plank hip dips work?
Side plank hip dips train the internal and external obliques.
How are hip dips different from a side plank hold?
A side plank hold keeps the hips still in the raised position. Hip dips add a controlled lowering and lifting phase, so count repetitions rather than seconds.
How can I make side plank hip dips easier?
Bend both knees and keep them stacked on the floor behind you. Support yourself on your lower forearm and the side of your lower knee, then lower and raise your hips through a small range. At the top, line up your shoulder, hip and knee.
Should I stack or stagger my feet?
The illustration uses stacked feet. You can place your top foot just in front of the lower one for a wider base, while keeping the same controlled hip movement.
How low should I dip my hips?
Use a depth you can reverse without resting on the floor or turning your chest down. Start with a small dip and increase the range only while the movement stays controlled.
Are side plank hip dips the same as a Copenhagen plank?
No. This guide uses stacked feet, with the lower foot on the floor, while the hips move. A Copenhagen plank supports the upper leg on a raised surface and uses a different leg-support setup.