Reps Only exercise

Side Plank Hip Dip form, muscles worked, and workout tracking

The side plank hip dip converts the static side plank into a repetition exercise by lowering the bottom hip toward the floor and lifting it back up, taking the obliques and quadratus lumborum through repeated lateral flexion under load. Lifters use it when static side planks become easy, as the dipping motion adds a controlled range of motion that builds oblique strength and definition without any equipment.

Side Plank Hip Dip illustration

How to do Side Plank Hip Dip

  1. 1Set up in a side plank on your forearm with your elbow under your shoulder, feet stacked, and body in a straight line.
  2. 2Brace your core and keep your supporting shoulder pressed away from the floor.
  3. 3Inhale as you lower your bottom hip toward the ground under control, stopping just before it touches.
  4. 4Exhale as you drive the hip back up to the straight-line position and slightly beyond, squeezing the obliques at the top.
  5. 5Do not let your torso rotate forward or your hips drift behind you as you dip; complete all reps on one side, then switch.

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Track Side Plank Hip Dip in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.