How to do the Side Plank Hip Dip
Step by step
- Set up in a side plank on your forearm, elbow under the shoulder, feet stacked.
- Lift your hips so your body makes a straight line from head to heels.
- Lower your bottom hip slowly toward the floor without touching down.
- Drive the hip back up until your body is straight again, squeezing the side.
- Keep the reps controlled, then switch sides.
The thing people get wrong
Move at the hips only - do not let your torso rotate forward or your shoulder cave in.
Coaching cue
Keep your top hand on your hip or reaching up so you are not pushing off the floor.
Make it easier or harder
- Easier: Do the dips with the bottom knee bent and down on the floor.
- Harder: Pause at the top of each dip, or stack the feet instead of staggering them.
Muscles worked
- Primary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.