Side Plank Hip Backward Dip
Side Plank Hip Backward Dip is a bodyweight strength exercise targeting the obliques and glutes. The backward hip dip from the side plank position adds a rotational and posterior chain element to the standard side plank, increasing overall core demand.
How to do it
- Assume a side plank position on one hand or forearm with your body in a straight line.
- Keeping your shoulder stable, dip your hips backward and slightly downward behind you.
- Return to the straight side plank position.
- Repeat for the desired number of repetitions before switching sides.
- Maintain control throughout the movement.
Form cues
- Stack your feet or stagger them slightly for balance.
- Keep your bottom shoulder firmly stacked beneath your joint.
- Engage your core to draw your hips backward and downward.
- Squeeze your glutes at the top of the movement.
- Move with control rather than using momentum.
Breathing: Exhale as you press and dip your hips, and inhale as you return to the straight side plank position.
Common mistakes
- Sagging hips cause undue stress on the bottom shoulder joint and reduce oblique engagement.
- Rotating the chest toward the floor limits the core demand and strains the lower back.
- Rushing through the dip reduces time under tension and makes balance much harder to maintain.
Muscles worked
Primary: obliques. Secondary: abs, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45 s
Build muscle
3–4 sets × 8–10 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, lower your hips to the floor and take a rest.
- If you experience sharp lower back pain, ease off and choose a gentler core variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the side plank hip backward dip work?
It primarily targets the obliques and glutes while also engaging the shoulders and deep core stabilizers.
Can I do this exercise on my forearm instead of my hand?
Yes, performing the movement on your forearm is often more comfortable for wrist mobility and is completely fine.
How often should I practice this core movement?
You can safely include it 2 to 3 times per week as part of your core or full-body routine.