How to do the Side Plank Hip Dip
- Support yourself on one palm with feet one over the other.
- Place your free hand on your hip for balance and stability.
- Start with your hips slightly lowered.
- Raise hips until your body forms one straight line.
- Lower slowly, then finish all reps before switching sides.
Full technique — 8 steps
- Lie on one side and place one palm flat on the floor beneath your shoulder.
- Place your feet one over the other and rest your free hand on your hip.
- Keep your supporting arm straight.
- Start with your hips slightly lowered.
- Raise your hips until your body forms a straight line from head to feet.
- Pause briefly at the top without rotating your torso.
- Lower your hips toward the floor under control.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Side Plank Hip Dip Same level
- Dumbbell Overhead Side Bend Easier
Barbell
- Barbell Side Bend Easier
- 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 Heel Touches
- Easier Dumbbell Side Bend
- This exercise Side Plank Hip Dip
Too hard for now? Start with the Dumbbell Side Bend.
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).
