{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dynamic Side Plank",
      "kind": "common"
    },
    {
      "text": "Side Plank Dip",
      "kind": "common"
    },
    {
      "text": "Side Plank Hip Lift",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "quadratus-lumborum",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "lateral-flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "lateral-flexion"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1288"
  },
  "id": "oec:side-plank-hip-dip",
  "instructions": {
    "setup": [
      "Lie on your side with legs extended and feet stacked or staggered for balance.",
      "Place your bottom elbow directly beneath your shoulder with your forearm flat on the floor.",
      "Engage your core and press into your forearm and feet to raise your hips until your body forms a straight line from head to ankles."
    ],
    "steps": [
      "In a slow, controlled motion, lower your bottom hip toward the floor without resting your weight completely on the ground.",
      "Contract your bottom-side obliques and hip to press your hips upward, returning to the neutral plank alignment or slightly higher.",
      "Pause briefly at the top before beginning the next descent.",
      "Complete all repetitions on one side before switching to the opposite side."
    ],
    "breathing": "Inhale as you lower your hips toward the floor; exhale forcefully as you drive your hips upward.",
    "cues": [
      "Elbow stacked under shoulder",
      "Stay in one flat plane",
      "Squeeze the bottom waist at the top"
    ],
    "common_faults": [
      {
        "fault": "Rotating the chest and hips forward or backward.",
        "correction": "Keep your shoulders, hips, and ankles stacked perpendicularly to the floor throughout the movement."
      },
      {
        "fault": "Allowing the supporting shoulder to shrug up toward the ear.",
        "correction": "Actively press the floor away through your forearm to maintain a stable, active shoulder girdle."
      },
      {
        "fault": "Using momentum to bounce the hips off the floor.",
        "correction": "Control the descent, stopping just above the floor, and drive up smoothly using muscular contraction."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid if you have acute shoulder impingement or pain supporting weight on the elbow."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Side Plank Hip Dip",
  "previous_ids": [
    "oec:dynamic-side-plank"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dynamic side plank",
        "url": "https://wger.de/en/exercise/1288/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "painDpice"
      }
    ]
  },
  "setup": {
    "position": "side-lying"
  },
  "status": "active",
  "summary": "A dynamic bodyweight core exercise that strengthens the obliques, quadratus lumborum, and hip abductors by lowering and elevating the hips from a side plank position."
}