Strength Training · Bodybuilding · Calisthenics
Side Plank Hip Dip
The side plank hip dip adds a controlled hip-lowering motion to a forearm side plank. It trains the sides of your waist while challenging shoulder and hip stability.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your side with your supporting forearm on the mat, elbow directly beneath your shoulder.
- Stack your feet with your legs straight.
- Lift your hips until your head, hips, and feet form a straight line.
- Lower your hips toward the mat through a small, controlled range.
- Raise your hips back to the straight-line position to complete the rep.
- After your final rep, lower your hips fully to the mat before switching sides.
Form cues
- Push your forearm into the mat.
- Keep your neck long.
- Exhale as you lift.
Common mistakes
- Rolling forward or backwardKeep your top shoulder and hip directly above the lower ones throughout the movement.
- Bouncing off the floorReverse the dip before your hip touches down so your waist controls the movement.
- Lifting too highFinish each lift at a straight body line rather than hiking your hips toward the ceiling.
Safety
Fatigue can overload the supporting shoulder or strain your lower back if you lose control of the dip.
- Use a mat that will not slide under your forearm or feet.
- Start with shallow dips before increasing the range.
- End the set when you can no longer support your weight steadily.
- Stop if you feel sharp pain in your shoulder or back.
If you cannot hold a comfortable side plank or have ongoing shoulder or back pain, use a bent-knee version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps per side
- Rest
- 45 sec
Start with your less steady side and match its rep count on the other side.