Demo & instructions
Side Plank Hip Dip
Also known as: Side Plank Dip, Oblique Dip
Instructions
A side plank in which the hips lower toward the floor and lift back up in a steady rhythm. It turns the static hold into a movement that works the side of the waist through a range.
- Movement
- Anti-rotation
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set up in a side plank on the forearm with the feet stacked or staggered.
- 2Lift the hips so the body is straight.
Execution
- 1Lower the hips slowly until they hover just above the floor.
- 2Lift them back up, slightly past the straight line, and squeeze the side of the waist.
- 3Repeat for the reps, then switch sides.
Breathing
Inhale as the hips lower; exhale as they lift.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
