isolation · Core
Side Plank Hip Dip
Side Plank Hip Dip is an isolation core movement for obliques, using no equipment. It also works abs. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Obliques
- Equipment
- None — bodyweight
- Difficulty
- Intermediate
- Sets and reps
- 3 × 12-20
- Rest
- 45s
- Force
- static
How to do it
- 1Set up
Side plank position on the forearm, feet stacked.
- 2The cue that matters
Tap the hip low, then drive it high - slow, no swinging.
- 3Work it
3 sets of 12-20, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Obliques does most of the work. Abs take the rest.