Side Plank Hip Dips

Obliques, GlutesBodyweight

A dynamic side plank variation dipping and driving your hips. It fires up your obliques, gluteus medius, and shoulder stability on the supporting arm.

How to do it

1Lie on your side and prop yourself on your forearm with your elbow directly under your shoulder.

2Stack your legs and drive your hips up to form a straight line from head to feet.

3Lower your hips toward the floor with control, stopping just short of touching.

4Drive through your obliques and glutes to push your hips back up to the top.

5Finish all reps on one side, then switch to the other.

Common mistakes

Sinking into your supporting shoulder, overloading the shoulder joint and rotator cuff.

Rotating your chest forward or back, losing the lateral plane of motion.

Dropping your hips fast, skipping the controlled eccentric squeeze.

Breathing

Inhale as you lower your hips down; exhale as you drive them back up.

Make it harder or easier

To make it easier, bend your knees and support yourself on your bottom knee.

To make it harder, hold the top position for 1–2 seconds on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.