Side Plank Hip Dip
Also known as: Dynamic Side Plank, Side Plank Dip, Side Plank Hip Drop
Body region
Muscles
Main
Helps
Holds
Technique
- Lie on your side and prop yourself on the forearm, elbow under the shoulder, legs stacked.
- Lift the hips into a straight side plank.
- Lower the hips toward the floor without touching it.
- Drive them back up past the start line, then repeat; switch sides after the set.
Cues
- Lift with the side of the waist, not by shrugging the shoulder.
- Keep the hips stacked and the body facing forward.
Common mistakes
- Rolling the hips forward or back during the dip.
- Letting the shoulder sink toward the ear.
- Bouncing off the floor at the bottom.