Video Coming Soon
We're working on adding video demonstrations for this exercise.
Side Plank Hip Dips
Bodyweight side plank variation with controlled hip dips that targets obliques and core stabilizers to build lateral strength and stability; scalable by knee support or foot elevation.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Transverse Abdominis, Rectus Abdominis
Glutes
5/10Glute Medius
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with forearm on the floor, elbow under shoulder, feet stacked. Lift hips to form a straight line from head to heels.
- Engage core and lift hips into side plank position.
- Lower hips toward floor by contracting obliques, keeping body straight.
- Pause briefly at bottom without touching if needed.
- Lift hips back up using obliques to return to side plank.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Keep body rigid like a board
- Drive hips up with side abs
- Elbow presses into floor
- Avoid sagging shoulders
- Gaze forward
- Stack shoulders and hips
Breathing
Inhale during the dip and exhale as you lift hips up; brace core throughout.
Tempo
2-1-2
Range of Motion
Lower hips until they nearly touch the floor or as low as control allows, while maintaining straight torso alignment from shoulders to ankles.
Safety
Safety Notes
- Maintain neutral spine to avoid back strain
- Ensure stable shoulder position to prevent impingement
- Stop if lower back pain occurs
- Use knee support if beginner
- Consult doctor for pre-existing core or shoulder issues
Spotting
No spotting needed; self-supported bodyweight exercise. Use a wall for balance if unstable.
Common Mistakes
- Arching lower back
- Rotating hips forward
- Dropping shoulders
- Using momentum for dips
- Holding breath
- Collapsing at the bottom
When to Avoid
- Acute shoulder injury
- Lower back pain
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for side positioning
Build Up First
- Master basic side plank hold
- Core stability competency
Also known as
Side Plank Dips, Oblique Hip Dips, Lateral Plank Dips
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Side Plank
Bodyweight
Obliques
TRX Side Plank
Others
Obliques
Side Plank (Right)
Bodyweight
Obliques
Dumbbell Side Plank
Dumbbells
Obliques
Side Plank with Hip Abduction
Bodyweight
Obliques, Glutes
Balance Trainer Side Plank
Balance Trainer
Obliques
Bodyweight Side Plank (Left)
Bodyweight
Obliques
Resistance Band Side Plank Row
Bands
Obliques
Balance Trainer Side Star Plank
Balance Trainer
Obliques
Forearm Plank Hip Abduction
Bodyweight
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
