Side Plank Hip Dip 1
Side Plank Hip Dip 1 is a bodyweight strength exercise targeting the obliques. The dipping and lifting motion from the side elbow plank position dynamically engages the lateral core and challenges hip and shoulder stability.
How to do it
- Assume a side elbow plank position with your elbow beneath your shoulder and body in a straight line.
- Lower your hips toward the floor in a controlled motion.
- Lift your hips back up to the straight plank position, squeezing your obliques.
- Repeat for the desired number of repetitions.
- Switch sides and repeat.
Form cues
- Keep your elbow directly beneath your shoulder.
- Stack your feet or stagger them slightly for balance.
- Engage your core to maintain a straight line from head to heels.
- Lower your hips smoothly toward the floor without touching down hard.
- Drive your hips upward using your side waist muscles.
Breathing: Exhale as you lift your hips up to the starting position, and inhale as you lower them down.
Common mistakes
- Letting the shoulder collapse inward, which puts extra stress on the shoulder joint and reduces oblique engagement.
- Moving too fast with momentum, which prevents the target muscles from doing the work.
- Sagging the hips forward or backward, which misaligns the spine and weakens the plank position.
Muscles worked
Primary: obliques. Secondary: abs, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 10–15 reps per side, rest 45 s
Build muscle
3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
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 should I do if my shoulder hurts during the side plank?
Check that your elbow is positioned directly beneath your shoulder and that you are actively pushing the floor away. If discomfort persists, try a regression like the kneeling side plank.
How many times a week can I do side plank hip dips?
You can safely include them 2 to 3 times a week as part of your core or full-body routine, allowing a day of rest between sessions.
Where should I feel this exercise working?
You should feel your obliques along the side of your waist working to lift your hips, as well as your shoulder and outer hip stabilizing your body.