How to do the Dumbbell Side Plank Hip Dip
- Support yourself on one forearm, feet one over the other.
- Rest the dumbbell on your top hip.
- Lower your hips toward the floor under control.
- Raise hips until your body forms one straight line.
- Finish all reps, then switch sides.
Full technique — 7 steps
- Lie on one side with your forearm on the floor and your elbow directly under your shoulder.
- Extend your legs and place your feet one over the other.
- Hold one dumbbell in your top hand and rest it on your top hip.
- Lift your hips until your body forms a straight line from head to feet.
- Lower your hips toward the floor under control without letting them touch.
- Raise your hips back to the straight line without rotating your torso.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Side Plank Hip Dip Same level
- Hyperextension Bench Side Bend Same level
Barbell
- Landmine Side Bend Easier
Resistance bands
- Resistance Band Side Bend Easier
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
- Easier Barbell Side Bend
- This exercise Dumbbell Side Plank Hip Dip
Too hard for now? Start with the Barbell Side Bend.
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).
