Primary
Core
Secondary
Obliques
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
See how Side Plank Hip Dip could fit a workout
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Side plank hip dips add a dynamic element to the static side plank by lowering and raising your hip through a range of motion. This creates continuous oblique engagement rather than just isometric holding. The movement targets the lateral core more aggressively.
When to use it
Use for dynamic oblique work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
From a side plank, lower your hip toward the floor without touching, then raise it back to the starting position or slightly above. Control the dip—do not let gravity drop your hip. Squeeze your obliques to raise back up. Complete all reps on one side before switching.
Also targets: Core
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Get into a side plank position.
Lower your hip toward the floor.
Don't touch the ground.
Raise back up to start.
Repeat for reps for optimal results.
Switch sides - this is a common issue that reduces exercise effectiveness.
Dynamic oblique work.
Control the dip for optimal results.
Don't touch floor for optimal results.
Keep elbow under shoulder.
Use hip dips when you want more oblique work than static side planks provide. They are excellent for building the lateral core strength needed for rotational sports. Include in ab circuits or as a progression from static side planks.
Touching floor for optimal results.
Isometric holds like the Side Plank Hip Dip build strength at specific joint angles. This mistake changes the angle and reduces how hard your Obliques has to work. Lock into position and hold it.
Not going through full range.
Cutting the range of motion short on the Side Plank Hip Dip can reduce the training stimulus for your Obliques. Use the largest comfortable range you can control without changing the intended setup.
Rotating forward for optimal results.
Isometric holds like the Side Plank Hip Dip build strength at specific joint angles. This mistake changes the angle and reduces how hard your Obliques has to work. Lock into position and hold it.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Side Plank Hip Dip could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Side Plank Hip Dip
The Side Plank Hip Dip primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Side Plank Hip Dip include Core, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Hips.
Our library labels Side Plank Hip Dip as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Side Plank Hip Dip. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Side Plank Hip Dip is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Side Plank Hip Dip include: Side Plank, Russian Twist. These exercises target similar muscle groups as the Side Plank Hip Dip and can be used as substitutes based on your equipment availability, gym setup, or training preferences.