Side Plank with Hip Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Side Plank with Hip Dip" is an effective bodyweight exercise designed to target the obliques while also engaging the abs. To perform this exercise, you start in a side plank position, balancing on one forearm and the outer edge of your foot, with your body forming a straight line. From here, you lower your hips towards the floor in a controlled motion and then lift them back up to the starting position. This dynamic movement challenges core stability and strengthens the muscles along the sides of your torso. It's a great way to improve balance, enhance core strength, and target the obliques and abs without any equipment.
How to Perform
Begin by lying on your side with your forearm positioned flat on the floor, ensuring your elbow is directly under your shoulder.
Lift your hips off the ground, creating a straight line from your shoulders all the way down to your ankles.
Lower your hips slowly towards the floor, engaging your core to control the movement, but avoid letting them touch the ground.
Raise your hips back to the starting position, maintaining a stable and straight posture throughout the movement.
Repeat the exercise for the desired number of repetitions, making sure to switch sides and perform the same movement on both sides to ensure balanced strength development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your upper arm aligned with your torso, forming a 90-degree angle at the elbow to ensure proper posture throughout the exercise.
When lowering your hips, avoid letting them shift backward, as this reduces core engagement and takes away the challenge for your abs.
Maintain a flat lower back and prevent any arching. If your lower back begins to curve, pause the set, rest, and then restart. It's essential to perform static core exercises with a neutral spine to maximize their effectiveness.
Focus on quality, not just the number of repetitions. Continuing the exercise with improper form only reinforces bad habits and reduces the benefit. Aim to maintain proper alignment and stability throughout.
If you struggle to keep a neutral spine while performing the side plank with hip dip, try alternative exercises like wall press heel taps or hip extensions. These variations offer more stability and a shorter lever arm, making it easier to maintain proper form.
To better engage the muscles of your upper body, press your elbow into the floor. This activates the serratus anterior and helps stabilize the shoulder, reducing the risk of unnecessary strain on your shoulder ligaments.
Don't hold your breath during the exercise. Breathing is crucial to maintaining stability and preventing excessive tension. Learn to move smoothly while keeping your position steady, relying on your core strength rather than breath control.
How Not to Perform
Avoid Sagging Hips
Do not let your hips drop towards the floor as you move. This not only reduces core engagement but also puts unnecessary pressure on your lower back, increasing the risk of injury.
Don’t Shift Your Hips Backwards
Ensure your hips do not move backwards as they dip. This movement disengages the core and wastes energy, making the exercise less effective. Keep your body in a straight line from your shoulders to your ankles.
Avoid Arching Your Lower Back
Never allow your lower back to arch during the exercise. If you feel your lower back curving, stop immediately, reset your position, and start again. Arching the back can strain the spine and decrease core activation.
Don’t Use Momentum
Avoid jerking or swinging your hips to complete the movement. The motion should be controlled and deliberate to keep the focus on the obliques and abs, rather than using momentum to "cheat" through the exercise.
Do Not Let the Shoulder Collapse
Be mindful not to let your shoulder sink or collapse into the floor. Press your elbow firmly into the ground to engage the serratus anterior and stabilize the shoulder, preventing excess stress on the shoulder joint.
Don’t Hold Your Breath
Holding your breath can disrupt your stability and make it harder to maintain proper form. Breathe steadily throughout the movement, ensuring your core stays engaged without relying on your breath to stabilize your body.
Avoid Shifting Your Weight to the Arm or Leg
Do not allow the weight to shift too heavily onto your supporting arm or leg. Focus on keeping the weight evenly distributed and concentrate on using your core muscles to hold the position.
Don’t Rush the Movement
Moving too quickly through the exercise can result in poor form and wasted energy. Perform the dips slowly and with control, maximizing muscle engagement and minimizing risk of injury.
Avoid Poor Alignment
Do not allow your body to twist or rotate as you dip your hips. Keep your body in a straight line from head to toe to ensure the focus remains on your obliques and abs, and avoid straining other areas of your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
