# Side Plank Hip Dip

URL: https://heatsy.app/ex/side-plank-hip-dip

Also known as: Dynamic Side Plank, Side Plank Dip, Side Plank Hip Drop

Body region: Core, Back

## Muscles

- Main: Quadratus Lumborum, External Oblique, Internal Oblique
- Helps: Rectus Abdominis, Transversus Abdominis, Gluteus Medius
- Holds: Deltoid, Serratus Anterior, Erector Spinae

## Technique

1. Lie on your side and prop yourself on the forearm, elbow under the shoulder, legs stacked.
2. Lift the hips into a straight side plank.
3. Lower the hips toward the floor without touching it.
4. 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.

## Alternatives

- [Side Plank](https://heatsy.app/ex/side-plank)
- [Incline Side Plank](https://heatsy.app/ex/incline-side-plank)
- [Oblique Crunch](https://heatsy.app/ex/oblique-crunch)