Side Plank Hip Dip
Primary
Core
Secondary
Obliques
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Side Plank Hip Dip is a isolation isometric hold that primarily targets your core. Use for dynamic oblique work for optimal results.
Everything You Need to Know About the Side Plank Hip Dip
The Side Plank Hip Dip is a intermediate difficulty exercise that targets your Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for dynamic oblique work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Side Plank Hip Dip work?
Primary
Secondary
Stabilizers
Step-by-step: Side Plank Hip Dip
- 1
Get into a side plank position.
- 2
Lower your hip toward the floor.
- 3
Don't touch the ground.
- 4
Raise back up to start.
- 5
Repeat for reps for optimal results.
- 6
Switch sides - this is a common issue that reduces exercise effectiveness.
What are the best tips for the Side Plank Hip Dip?
Dynamic oblique work.
Control the dip for optimal results.
Don't touch floor for optimal results.
Keep elbow under shoulder.
Mistakes to watch for on the Side Plank Hip Dip
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 means your Obliques never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
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.
Who should do the Side Plank Hip Dip?
Intermediate lifters looking to progress their training.
How to Program the Side Plank Hip Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per side. Rest 45s.
What are good alternatives to the Side Plank Hip Dip?
Other Variations
- Weighted Side Plank Hip Dip
This Exercise Is in Your Plan
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Safety Notes
- Control the movement.
- Don't touch floor.