Side Plank Hip Dip

oec:side-plank-hip-dip

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Dynamic Side Plank, Side Plank Dip, Side Plank Hip Lift

How to do it

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.

Movement

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

Rotating the chest and hips forward or backward.: Keep your shoulders, hips, and ankles stacked perpendicularly to the floor throughout the movement.
Allowing the supporting shoulder to shrug up toward the ear.: Actively press the floor away through your forearm to maintain a stable, active shoulder girdle.
Using momentum to bounce the hips off the floor.: Control the descent, stopping just above the floor, and drive up smoothly using muscular contraction.

Safety

Avoid if you have acute shoulder impingement or pain supporting weight on the elbow.

Muscles

External oblique prime mover
Internal oblique prime mover
Quadratus lumborum prime mover
Gluteus medius synergist
Transversus abdominis stabilizer
Serratus anterior stabilizer
Deltoid stabilizer

Joints

Lumbar spine: Lateral flexion
Hip: Abduction, Adduction
Shoulder: Isometric stabilization
Shoulder blade: Isometric stabilization

Details

Movement: Lateral flexion
Modality: Calisthenics, Strength
Mechanics: isolation
Force: push
Laterality: unilateral
Kinetic chain: closed
Level: intermediate
Equipment: None
Record: Repetitions
Load: bodyweight

Sources

wger: Dynamic side plank, by painDpice (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

side-plank-hip-dip.json