# Side Plank Hip Dip

A dynamic side plank variation where you raise and lower your hips while supporting yourself on one straight arm. It trains the obliques and lateral core muscles to control your torso from side to side.

- Intermediate · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/side-plank-oblique-crunch/video/male.mp4
- HTML: https://seto.fit/exercises/side-plank-hip-dip/

## Muscles worked

- Obliques: 9/10
- Abs: 6/10
- Lower back: 4/10

## How to do the Side Plank Hip Dip

1. Support yourself on one palm with feet one over the other.
2. Place your free hand on your hip for balance and stability.
3. Start with your hips slightly lowered.
4. Raise hips until your body forms one straight line.
5. Lower slowly, then finish all reps before switching sides.

### Full technique — 8 steps

1. Lie on one side and place one palm flat on the floor beneath your shoulder.
2. Place your feet one over the other and rest your free hand on your hip.
3. Keep your supporting arm straight.
4. Start with your hips slightly lowered.
5. Raise your hips until your body forms a straight line from head to feet.
6. Pause briefly at the top without rotating your torso.
7. Lower your hips toward the floor under control.
8. Complete all reps on one side, then switch sides.

## Common mistakes

- Letting hips sag at the top
- Rotating the torso toward the floor
- Bending the supporting arm during the hip lift
- Moving hips forward or backward instead of vertically
- Dropping hips into the next repetition

## Form cues

- Keep hips square
- Keep ribs down
- Lift with abs first
- Press palm into floor

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 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** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 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.

- **Dumbbells**: [Dumbbell Side Plank Hip Dip](https://seto.fit/exercises/dumbbell-side-plank-hip-dip/), [Dumbbell Overhead Side Bend](https://seto.fit/exercises/dumbbell-overhead-side-bend/)
- **Barbell**: [Barbell Side Bend](https://seto.fit/exercises/barbell-side-bend/), [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: [Heel Touches](https://seto.fit/exercises/heel-touches/) — 15% of bodyweight
- Easier: [Dumbbell Side Bend](https://seto.fit/exercises/dumbbell-side-bend/) — Beginner
- **This exercise: Side Plank Hip Dip — 50% of bodyweight**

## Quick answers

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

Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 4/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

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

Strength: 2–3 sets of 8–12 reps, rest 1 min, 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 15–25 reps, rest 45 s, 3–4 reps in reserve.

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

Dumbbells: Dumbbell Side Plank Hip Dip, Dumbbell Overhead Side Bend. Barbell: Barbell Side Bend, Landmine Side Bend. Resistance bands: Resistance Band Side Bend.

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

Dumbbell Side Bend (Beginner), Heel Touches (15% of bodyweight).

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

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/