Side Plank Hip Dip: Excellent Core And Oblique Exercise

Do you struggle with your side plank hip dip, causing frustration during your workouts? You’re not alone. Many fitness enthusiasts have difficulty with this particular exercise, which can hinder progress and lead to discouragement. The truth is, this issue can stem from a lack of proper form and muscle activation. Don’t worry though, there are techniques and tips that can help you master the side plank hip dip and excel in your fitness journey. In this post, we’ll explore the cause of this problem and provide solutions to help you overcome it.

Side Plank Hip Dip Summary

  • Primary Muscles: Obliques
  • Secondary Muscles: Adductors, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliocastalis lumborum, Iliocastalis thoracis, Latissimus dorsi, Levator Scapulae, Pectineus, Pectoralis major, Pectoralis minor, Psoas major, Quadratus lumborum, and Tensor Fasciae Latae
  • Equipment: Body Weight
  • Mechanics Type: Isolated
  • Force: Push
  • Utility: Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Side Plank Hip Dip Instructions

  • Lie on your side on the floor or a mat.
  • Place your forearm on the floor under your shoulder perpendicular to your torso.
  • Set your upper leg directly on your lower leg and straighten your hips and knees. Raise your body upward by straightening your waist, so your body is ridged.
  • Lower your hip to the dip, but don’t let your knee or hip touch the ground.
  • Then raise your hips back up to straight.
  • Perform ten or more reps on one side and then switch sides and repeat.

Video Tutorial

How to do Side Plank Hip Dips | Joanna Soh

Side Plank Hip Dip Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the side plank hip dip exercise highlighted in red and the rest in blue.

Benefits of Side Plank Hip Dip

The Side Plank Hip Dip is an excellent exercise for strengthening the obliques and core. This exercise targets the obliques, which are the muscles on the sides of your waist. The obliques help to support your spine and torso and are important for spinal stability. Performing Side Plank Hip Dip regularly can improve core strength and stability, as well as help to reduce back pain and improve posture. Additionally, this exercise helps to tone your obliques, giving you a strong and toned midsection. This exercise is a great addition to any strength training or fitness routine.

Tips for Performing Side Plank Hip Dip

If you’re seeking to take the side plank hip dip to a new level, then you’re at the right place. Using these tips will allow you to take full advantage of this amazing workout. You will shape your obliques muscles, and even reduce your chances of experiencing an injury. So let’s get begin and see what these tips can do for you.

  • Make sure to keep your core tight and engaged throughout the exercise. This will help you to stabilize your body and ensure that the movement is coming from the hip and not from the lower back.
  • Keep your neck and head in line with your spine during the exercise. This will help you to avoid straining your neck and ensure that you are getting the most out of the exercise.
  • Focus on using slow and controlled movements. This will help you to engage your core and target the muscles in your hips and glutes, allowing you to achieve maximum results from the exercise.

Benefits and Tips Video

How to Side Plank Dip with Krissy Cela

Frequent Mistakes To Avoid

When executing side plank hip dip, avoiding common errors is usually the difference between a productive workout and a painful injury. Also, to maximize your benefits of the exercise, proper technique is required. Through preventing these common mistakes, you will raise your ability to achieve the results you want. Don’t worry, though, it’s not at all difficult as it may seem. You can execute the exercise safely and effectively by understanding the mistakes to prevent and by executing the proper steps. Thus, it is now your turn to maximize your results from this exercise and enjoy the benefits of a productive workout.

  • Holding the side plank for too long: Holding the side plank for too long can cause strain on the shoulder and neck muscles, which can lead to fatigue and pain.
  • Not keeping the core engaged: Not engaging the core can limit the results of the exercise and can lead to poor posture and lack of tone in the abdominal area.
  • Not lowering the hip far enough: Not lowering the hip far enough when performing the hip dip portion of the exercise means that the lower body is not being adequately worked, which can lead to a lack of toning and slimming in the hips and thighs.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

For those looking to mix up their Side Plank Hip Dip routine, there are several variations, complementary, and alternative exercises that you can incorporate. These exercises work similar muscles as the Side Plank Hip Dip exercise and can help you target and strengthen your core.

Side Crunch

Graphic image of Side Crunch.

The Side Crunch is a great alternative or complementary exercise to the Side Plank Hip Dip. It targets the obliques, which are responsible for stabilizing the body and providing support to the spine. Unlike the Side Plank Hip Dip, the Side Crunch can be done while lying on the side, making it a great option for those who may have difficulty maintaining balance in the Side Plank Hip Dip. Additionally, the Side Crunch is less demanding on the shoulder and hip joints, and can be modified to suit individual fitness levels. Finally, it can also be used as a warm-up or cool-down exercise to improve range of motion and flexibility.

Side Bridge Twist

Graphic image of Side Bridge Twist.

Side Bridge Twist is an excellent alternative or complementary exercise for Side Plank Hip Dip. This exercise targets the oblique and core muscles to help you stabilize your body as you twist. To perform the exercise, lie on your side with your feet stacked and press up onto your forearm. With your core engaged, slowly lift your hips and twist your upper body to one side while keeping your bottom hip off the ground. Hold the position for a few seconds before slowly returning to the starting position. Side Bridge Twist is a great way to engage the muscles that support your spine while strengthening the obliques, which can help improve your posture and reduce back pain.

Side Bridge

Graphic image of Side Bridge.

The Side Bridge is an effective exercise that can be used as a complementary or alternative exercise to the Side Plank Hip Dip. It works to strengthen the muscles in the core, shoulders, and arms, while also focusing on balance and stability. To do the Side Bridge, begin by lying on one side with your feet stacked on top of each other and your elbow directly beneath your shoulder. Slowly lift your hips off the ground, hold the position for a few seconds, and then slowly lower your hips back to the ground. This exercise can be done for multiple sets, with each set lasting 15-30 seconds. It is an excellent way to build strength and stability in your core, while also working your shoulders and arms.

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Oblique Crunch

Graphic image of Oblique Crunch.

The oblique crunch is a great exercise to complement or act as an alternative to the side plank hip dip. This exercise focuses on the abdominal muscles and works to strengthen and tone them. To perform this exercise, one must begin in a lying position with their feet flat on the floor and their knees bent. The hands should be placed behind the head, with the elbows pointing outwards. From this starting position, the person should curl up and crunch their body, bringing their right elbow towards their left knee and then returning to the starting position. This exercise should be repeated on the other side, with the left elbow meeting the right knee. The oblique crunch helps to target and strengthen the abdominal muscles, providing an excellent alternative or complement to the side plank hip dip.

Legs Up Twist Crunch

Graphic image of Legs Up Twist Crunch.

Legs Up Twist Crunch is a great complementary exercise to Side Plank Hip Dip. It targets the core muscles, specifically the obliques, which are used in Side Plank Hip Dip. This exercise is performed by lying on the back with the legs bent at the knees and lifted off the floor. The arms are placed behind the head and the upper body is lifted off the floor while twisting at the waist. This exercise helps to strengthen the abdominals and obliques, while also improving balance and coordination. It can also be used as an alternative to Side Plank Hip Dip, as it helps to target similar muscle groups in a slightly different way.

Bicycle Twist Crunch

Graphic image of Bicycle Twist Crunch.

Bicycle Twist Crunch is a great complement or alternative to the Side Plank Hip Dip exercise. The Bicycle Twist Crunch focuses on strengthening your core and obliques, while the Side Plank Hip Dip is a great way to target your glutes and hip flexors. Both exercises will help you build core strength and stability, which is essential for proper posture and injury prevention. The Bicycle Twist Crunch also helps to improve your balance, coordination, and agility, while the Side Plank Hip Dip can help you build more strength in your lower body. Both exercises are effective ways to build a stronger, healthier body.

Find More Abs Exercises Here

Opposing Complementary Exercises

In order to maximize the benefit of the exercise Side Plank Hip Dip, it is important to also include exercises that target the opposing muscle groups. These exercises will help to strengthen and balance the muscles, improving the effectiveness of the Side Plank Hip Dip. Below are a few exercises that can be used to work the opposing muscles:

45 Degree Hyperextension

Graphic image of 45 Degree Hyperextension.

The 45 Degree Hyperextension is a great exercise to complement the Side Plank Hip Dip. This exercise works the opposite muscles of the hip dip, focusing on the lower back and glutes. The 45 Degree Hyperextension strengthens and stabilizes the lower back, while also working the glutes and hamstrings. This exercise helps to counteract the imbalances caused by the Side Plank Hip Dip, allowing for a stronger and healthier core. By doing both exercises in tandem, you will be able to build a stronger and more balanced core.

Straight Leg Cable Pull Through

Graphic image of Straight Leg Cable Pull Through.

The Straight Leg Cable Pull Through is a great exercise to pair with Side Plank Hip Dip as it works the opposite muscle group. This exercise targets the hamstrings and glutes, which are important for hip extension, and is a great way to stretch and strengthen the posterior chain of muscles. By performing the Straight Leg Cable Pull Through, the muscles that are stretched and strengthened during the Side Plank Hip Dip will be reinforced, creating a balanced workout routine. Additionally, this exercise also helps to improve posture and core strength.

Bird Dog Plank

Graphic image of Bird Dog Plank.

Bird Dog Plank is a great complementary exercise to Side Plank Hip Dip, as it works the opposing muscle group. Bird Dog Plank involves extending one arm and the opposite leg out at the same time, while keeping the core and glutes engaged. This exercise engages the core muscles and glute muscles to help support the body while in the plank position. Additionally, this exercise helps strengthen the stabilizing muscles of the hips and shoulders, which are important for maintaining proper form during Side Plank Hip Dip. By doing both exercises together, you can ensure that all the muscles involved in Side Plank Hip Dip are receiving an adequate workout.

Take Your Core Workout to the Next Level with Side Plank Hip Dips

Looking to take your core workout to a whole new level? Side plank hip dips might just be the move for you. This exercise targets your obliques, helping to strengthen and tone the sides of your core. By incorporating this exercise into your routine, you’ll not only improve your overall core stability but also add some variety to your workouts. Plus, once you master the side plank hip dips, you can increase the intensity by adding weights or using a resistance band for added resistance. So give it a try and feel the burn!

References: Wikipedia | | | Comprehensive List of Abs Bodyweight Exercises

Pin image for side plank hip dip post. With an image of a woman performing the exercise on Top and a graphic of the exercise on the Bottom.

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