# Dumbbell Side Plank Hip Dip

A forearm side plank in which you lower and raise your hips while holding a dumbbell on your top hip. The added load makes the obliques work harder to lift and control your torso from side to side.

- Intermediate · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-side-plank-up-down/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-side-plank-hip-dip/

## Muscles worked

- Obliques: 9/10
- Abs: 5/10
- Lower back: 4/10

## How to do the Dumbbell Side Plank Hip Dip

1. Support yourself on one forearm, feet one over the other.
2. Rest the dumbbell on your top hip.
3. Lower your hips toward the floor under control.
4. Raise hips until your body forms one straight line.
5. Finish all reps, then switch sides.

### Full technique — 7 steps

1. Lie on one side with your forearm on the floor and your elbow directly under your shoulder.
2. Extend your legs and place your feet one over the other.
3. Hold one dumbbell in your top hand and rest it on your top hip.
4. Lift your hips until your body forms a straight line from head to feet.
5. Lower your hips toward the floor under control without letting them touch.
6. Raise your hips back to the straight line without rotating your torso.
7. Complete all reps on one side, then switch sides.

## Common mistakes

- Letting hips sag at the top
- Rotating the torso toward the floor
- Dropping hips into the next repetition
- Resting the hips on the floor
- Elbow set too far from the shoulder

## Form cues

- Elbow under shoulder
- Keep ribs down
- Lift with abs first
- Keep dumbbell on hip
- Press forearm into floor

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Side Plank Hip Dip](https://seto.fit/exercises/side-plank-hip-dip/), [Hyperextension Bench Side Bend](https://seto.fit/exercises/hyperextension-bench-side-bend/)
- **Barbell**: [Landmine Side Bend](https://seto.fit/exercises/landmine-side-bend/)
- **Resistance bands**: [Resistance Band Side Bend](https://seto.fit/exercises/resistance-band-side-bend/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Side Bend](https://seto.fit/exercises/dumbbell-side-bend/) — Beginner
- Easier: [Barbell Side Bend](https://seto.fit/exercises/barbell-side-bend/) — Beginner
- **This exercise: Dumbbell Side Plank Hip Dip — Intermediate**

## Quick answers

### What muscles does the Dumbbell Side Plank Hip Dip work?

Primary: Obliques 9/10. Also works: Abs 5/10, Lower back 4/10.

### When should I do the Dumbbell Side Plank Hip Dip in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Dumbbell Side Plank Hip Dip?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Side Plank Hip Dip?

No equipment: Side Plank Hip Dip, Hyperextension Bench Side Bend. Barbell: Landmine Side Bend. Resistance bands: Resistance Band Side Bend.

### What is an easier version of the Dumbbell Side Plank Hip Dip?

Barbell Side Bend (Beginner), Dumbbell Side Bend (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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