Side Plank with Hip Dip
From a side plank, lower and raise the hips in a small range to add dynamic oblique work.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Obliques
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the obliques, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Side Plank with Hip Dip work?
- The Side Plank with Hip Dip mainly works the obliques.
- What equipment do you need for the Side Plank with Hip Dip?
- None: it is a bodyweight exercise.
- How many sets and reps of the Side Plank with Hip Dip?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Side Plank with Hip Dip?
- Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.
Program it for your clients
Coaches add the Side Plank with Hip Dip to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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